FLS 

2015 

071762 





















































































































































































































































































































































































































































































































































































































































































































































































































































































































































O 4 . 0 *" ^ '*r®7*' a <\ *'o ..» 4 a* 

* ^ O ’ , o *• o - 'U ’ i i » <£> rt^* ,o H o~ 

5 4 

< V* (V 






'~^/J JT&V ^ A ^ tf* 

o^ ***■••’ ^° ^y^oVo 0 ^ 

O 4<y «. $ * • > \> 4 .v a y * o rA 

♦ jA /k ° cj* * fifes® • %b AT ♦(CCv@«A < ‘ Xo <£ 

“, f % :^rm: W ;m&m.% *# 

o aV* 3 ^ o 7 / 7 /w\v\.r * e5 •* © tV*** 

>\ *J^$||j 5 &’ * 4/ ^<P ° v^*> 
.T ' 4 A 

A> 




% *9 Vj, 

* A A * . 

■V .. a* 



^ •>, 

o ‘-TTi^vo 0 ^ v * .'TT»‘ 

0 V % 5 V*/* ^ ^ „ * • o. ^q> xy ,,*••/ ^ -V, 

^ *%<■&' ,fltt - ** .<& 

a * c? ‘■Oc* • ^ •$* Q ,*; '.P. 

- , • . 4 - v <£> 1 V V* • f£ , > 5 x, 4 /iV '>*, 

■c. -• • *• a° ^ *-r.s' a <*. 'o.t- <•> * 

* v« 0 O ,jT> I ^,/yyi^ •» *r 

" .v^lPir. «.<* y tjm&>_- r*.« .- 

• <L 1 ' O * ~*-Z£4/ <yl 'i* 0 ^ *-'■ 

°^ *•»'••' ^°’ ^ *°«o 

‘ -o *<& </ : % M&r U y 4W \ *+ 

c^Aw ,/\ -M- ^ 

*•* ,v °»»* a° ^ A <r 

O . l ' » _ <? . /%v 0 w 0 A > 

'. o j* +, c° • c J«^’-' °o .,•# , 

c> V • ^ o' ° - ^ *“ 


’^o 

y.« N ^ °^ . 

V o 







• x 0 v* 

r *" 0 ^ ^ ^ 

> 0 *’ ^ - 

*■ * r s<\ . ^ A / 


o V 


o o 5 - yM9§ • x° 

' NT ^ A * ^ * 






<A * * * *6 

- ^ C • 

> * •<»,, 4 ' 

K t° • 

h 0 $ °* \ 

A* O 


°o ~ 0 ° 

\V y *2* * > 41 -V> . „ «}> ' O N 0 

c - -vv 

, t 

• c,^> - Wr-H? 

* «7 ,j /a • SfcALy^f 

4 ^k, -rw 5 *v . v <? °*' 




, 0 ' 


*' 1 

.. v ♦ 

; ' ■ 

V 

* V ^ * 


•' X s * <A 'o.T* . 6 * *' 771 *' A 

.A c • 1 ' • ♦ ^ .or o ° w ° ♦ ; o A V . *• • • * Nf> 

rr G •jsfsS^v^ o A * ./***, * *p 





V $P 

** n 0 ^ '#;w* ^ 

A. ^«o A 

V ***<>* C* ,0 * S • • ' V* A a 

: %a sM$i v* • ji^ %a .* 

/ .^V '-IHIv A\ IWw; - 

* .6* *o A 4, 7 *•?.?•* ,0^ ' '«> w fi 1 

Q ’ 0 o " o * *q «A' Hi ’ <£» /nV o m o *^_ 

C o A + C° •‘UsS^l °0 J' 






by 


c. '&ts/*f ft o' ^ *>W.° / \ vW 7 °^ 

°* ••<’• % ‘.tT’ a* - o*. **v>* a 0 

C' sy s* 9m *+ \> A ,«*o„ <> <A s• • a 

\ % A ^ ** 4tt 

* ’v'V • 0 M'%y yyi ° a'V 

_ O .A**> o V ,y * C S v/V J o * V-^. _ 

^ + #^, v *Cft ^ '\S* • * a' v -'j 

*' A <, * y o .»* 4 . 6 * 

.A .'■ , *^ ^ o v o°"®« ^b A v .*■'•♦ 

* *r/l?7^ * _ ^ ^ ° * K m/l72?a?- rr. 



O' ^V.s s A <*. * 0.1 + 

A > . . _ <a 






, mvwd : 

*^»UWvSS* > \ * 

<i» *> * A.r < 

<> * o M O 0 o, V 

0 y sV**^ v V % »^ * o. 


^ # ; 

^'‘oVo* 

♦ ^ V f f. * c\ AV 

^ * ''<$+ a 5 - ' * V’’ :' ^ A * V 

♦ A °b • * av W 4 V* A 

4 A <s <, *'o B . .•* . 0 *- \. % W’ 

■■■ - ^ .V^. ^ f. 0 ^ .‘i^V o, ^ 



* '%. ^ ' 


A 


r oK 


"o V 

o •_.,•* «0 

^ ■” A v ,>•■>. ’" 0 V 

*<• ^ A 4 ’ *‘^SS»'. ^ V 4 > ,WA V .‘ 

>/ l *y«** /■ \ -^^‘* : - 

> A <.'».»* ^ ^3 ■^Tvf* A ' 

,.>• '♦ ^ . 0 V «!A*-. O ,^ v t • 1 ■/- % 

* ^ o* jvgtef-. :VS^;-. 











































/ 


NATURAL 

LIFE AND HEALTH 


AND THE 


DUPLEX SYSTEM 


PHYSICAL TRAINING 


BY 

MARCELLUS T. HAYES, LL. B., 
Former Supervisor of Public Playgrounds, 


NEW YORK CITY 






j LIBRARY of CONGRESS 
IwoCoDies Recerved 

FHB 11 1909 

Copyritfnt Entry 
CLASS Q_ XXc, No, 

?-~i- \ q- 0 ! ^ 

COPY 3, 


Copyright 1908 

by 

Marcellus T. Hayes 



y 










MODERATION 


is the one-word motto of the physical trainer. Be 
moderate in all that yon do, for extremes lead to 
destruction. 


THE IMMUTABLE LAW 


Anything that is still is dead. When the sap 
fails to rise in a tree, it rots. A pool of water 
with no current stagnates, and so when anything 
in nature stands still it withers and dies. Life 
means action. The human body is no exception to 
the rule; let it remain idle and it deteriorates. The 
student who, after graduation, fails to exercise his 
brain, loses a part of his knowledge. Prolonged 
inactivity is certain death. 

To possess and maintain a perfect human ma¬ 
chine means work; regular, systematic, daily, phys¬ 
ical exercise. Nature is indifferent to laziness. 
Nature heeds not a weak will power. Nature hears 
no arguments against her dictates. Nature is in¬ 
flexible and immutable. Violate her laws and you 
cannot escape the penalty. You must exercise the 
body or suffer the consequences. 


CONTENTS 

PART I Page 

Foreword . II 

The Mind and Body . 17 

Nature’s Remedies .. 21 

Drugs—Medicines . 27 

Food . 29 

Eating—Chewing . 40 

Clothing . 43 

Breathing . 44 

Running—Bathing .. . 45 

Sleeping . 46 

Primary Laws of Exercise. 48 

General Comments. 52 

Mental Attitudes . 56 

PART II 

The Duplex System . 61 

Practical Exercises .. 62 

First Drill . 69 

Second Drill . 84 

Light Dumb-bells . 95 

Combination Drill . 97 

Free Hand Exercises . 100 

“Putting Up” the 100-lb. Weight . 106 

Breathing Exercises. 109 

Reducing Weight . 112 

























Special Abdominal Exercises. 118 

Brief Studies in Anatomy . 120 

Physical Measurements . 123 

Anthropometric Charts .125-6 

Measurement Blanks .127 to 130 

PART III 
Apparatus Work 

Vaulting Bar. 133 

Buck . 140 

Parallel Bars. 145 

Side Horse . 154 

Horizontal Bar . 160 

Horizontal Ladder . 167 

Mat Work and Primary Tumbling. 170 

Flying Rings .. . 176 

Pulley Weight Exercises. 179 

Wands . 184 

















Part I 


Natural Laws of Health and Exercise 



Marcellus T. Hayes 




FOREWORD 


(1) Health is the foundation upon which a 
happy life depends. A weak body can never ex¬ 
perience permanent joy. Neither wealth nor in¬ 
tellectual attainment can be a substitute for 
health; and without it, satisfied ambition, social 
conquest, and business success, avail but little. 

The man who suffers from periodical headaches, 
indigestion, nervousness, insomnia, or other indis¬ 
positions, must regard many days of his life as 
irksome and unsatisfactory. 

There is one great reason why so many of the 
human family are forced to drag themselves 
through wretched days: The lack of physical ex¬ 
ercise. 

(2) Although disease has been checked by san¬ 
itary regulations and the science of hygiene, still 
there are any number of individuals who do not 
always feel just right. Men of sedentary life often 
find themselves in a state of physical weariness and 
mental lassitude. In such cases, the blood currents 
should be forced into vigorous circulation, and more 
life-giving oxygen should be pumped into the lungs 



12 


by muscular action. Ten minutes a day in physi¬ 
cal exercise is a simple remedy to offer, but the 
result would be most salutary and gratifying. In 
a short time the worn body would change to one 
of renewed vigor and greater functional capacity. 
Man would soon “feel like himself” and thoroughly 
enjoy every hour of his existence. 

To experiment requires but little time. Is it 
worth while to make the test ? 

(3) To exercise the muscles a few minutes 
every day is such a simple matter that there is no 
excuse for any man or woman to suffer from the 
penalties of inactivity. Physical life demands ac¬ 
tion; it is a vital requirement of Nature’s plan, and 
whosoever fails to comply with the laws govern¬ 
ing existence must forfeit a part, at least, of the 
joy of living. 

(4) The road leading to physical perfection, 
personal beauty, tinted complexions, rounded 
forms, and symmetrical contours, is not hidden by 
mysteries nor handicapped by ridiculous self- 
denials. You can improve the condition of your 
body by realizing the necessity of regular sleep, 
moderate eating, pure air, and daily exercise. It 
is better to present an attractive appearance than 
to be one of the vast army of the ordinary. Many 
dream and talk of the ideal, yet only a few live 
up to what they think and preach. Happy is the 
man who has the will to follow his own philos¬ 
ophy. 


13 


(5) Muscular action being the first essential 
to the ideal physical structure, it is important to 
consider briefly its effect: 

Muscular action accelerates the blood, causes 
deep breathing, promotes perspiration and forces 
impurities to the surface of the skin. It carries 
new tissue, through the blood, to the muscles 
moved, and takes away, by the same process, the 
oxidized tissue. Muscular action quickens the 
muscles and strengthens the ligaments and carti¬ 
lages of the bones. 

It aids digestion, fortifies the nervous system, 
and, therefore, improves the will power. It makes 
it easier for the mind to rule the body, dispels 
ennui, annihilates weariness, and gives a fresh and 
energetic tone to the mind and the body. It affords 
the greatest rest for a tired and over-worked 
brain. 

Muscular action fits the body to act on the im¬ 
pulse in doing the dictates of the mind. It also 
stands as a barrier against dissipation; and, in con¬ 
nection with practical, everyday, natural life, it 
means common sense physical training. 

(6) It is not necessary to be an athlete or a 
gymnast to enjoy good health; but those who have 
never felt the exhilaration, vigor, and bubbling-over 
energy of an athlete in perfect condition have 
missed an experience that nothing can replace. Such 
a condition can be attained only by training; but 


14 


its results can never be entirely lost, nor the pleas' J 
ure of the experience forgotten. 

Physical exercise cannot, regardless of conditions 
or environment, cure all the ills of the body as if 
by magic. But it is proved by experience that 
muscular activity is a blessing to the average man 
or woman. 

The Duplex System of Physical Training offers 
to you the best combinations of simple exercises, 
and an epitome of the best laws governing health. 
In a word, it is the quickest, safest, and most nat¬ 
ural way to build up the body. This is a bold 
claim; but wisdom gained from knowledge, from 
experiment, and from observation, is worth more 
than paper theories, however beautiful they may 
appear in print. For twenty years I have tried 
the various methods of improving the physical 
man, and the Duplex System is the reward of my 
labor. It has value only in its simplicity and be¬ 
cause it is the primary design of nature. 

(7) If one does not think, his mind becomes 
rusty, slow, and incapable. If you do not exercise, 
your muscles cannot and will not grow. You must 
work to get strong; and if you do not work, your 
muscles will remain weak and undeveloped. It 
does not make any difference what is said or be¬ 
lieved about this subject, the facts remain just the 
same! And since this physical law cannot be 
changed, we are inevitably consigned to one of two 
classes of men: the weak, or the strong. Unfor- 


« 


16 


tunately the army of the weak greatly outnumbers 
that of the strong. Many are thoughtless and lapse 
into indifference; others, apparently, have not suf¬ 
ficient will-power to carry out the convictions of 
their own minds. This I know—the normal man 
has no excuse for physical weakness. It requires 
only a little effort to get away from the common¬ 
place and prepare yourself for enlistment in the 
ranks of the robust. The return for the effort is 
more than generous. Besides the keen satisfaction 
of advancing your condition, think of the greater 
utility of a stronger physical machine. 

If you can always “feel fine” in doing your share 
of the world’s work, is this not preferable to even 
occasional depressions? No one delights in that 
“tired feeling,” yet it is one of the burdens to be 
borne, at times, by the numberless army of the 
weak. 

(8) The trained man always has the advantage. 
He can do more work and better work. Therefore, 
his business is more profitable. He has the advan¬ 
tage in personal magnetism on account of an at¬ 
tractive appearance. The genial, jovial, well-built 
man is the popular man in business and in society 
—his success in life is assured. 

He has the advantage in self-reliance and self- 
assurance. He is never “caught off his guard,” 
because he knows no fear. In cases of accident or 
danger he meets the emergency with a cool head. 
He generally escapes where others succumb. He 


16 


realizes his superior physical prowess, and his daily 
life is lived in a feeling of security. 

I repeat, that the rewards of muscular exercise 
and practical training are so numerous that no man 
or woman can afford to brush them aside. 




17 


THE MIND AND BODY 

“The first requisite in education is to be a good 
animal.”—Herbert Spencer 

“The basic elements of education must be 
physiological.”—Horace Fletcher 

The mind and the body are closely connected. 
It must be remembered that the brain is a physical 
substance and kept alive by the blood of the body. 
The blood circulates through the brain and sup¬ 
plies it with new material, just as it carries off 
the oxidized tissue, or waste matter. This 
same blood also circulates through the muscles and 
organs. Now, if the muscles and organs (particu¬ 
larly the stomach and digestive machinery) are in 
a state of health and purity, there is no danger of 
the blood becoming contaminated and carrying to 
the brain any unclean substance. The brain is 
therefore free from clogs and “cobwebs”—free to 
perform man’s greatest work. 

There can be no mind without matter during an 
earthly existence. Remove the brain from the 
skull of a living person and the mind dies with 
the body. Change the matter of the body, or any 
part of the body, and you change the mind. A 
germ of disease turning healthy flesh into unhealthy 
flesh affects the mind. A burned-out, dissipated 
body is generally the habitation of a dissolute, de¬ 
generate, immoral mind, devoid of character and 


18 


force, drifting here and tnere according to desire, 
without any restraint. Conversely, as a rule, you 
will find a healthy state of mind in a well-developed, 
cultivated, muscular frame. There are many ex¬ 
amples showing the effects of bodily changes on 
the mind. Is it not a fact that old age notoriously 
impairs the memory of ninety-nine out of a hun¬ 
dred? What is the physical condition of old age? 
The answer is simple: Lost vitality, shrunken 
muscles and wrinkled skin. If physical conditions 
do not. affect the mind, why do we say so frequently 
that old persons are in their dotage, or second 
childhood? Again, we have such facts as the de¬ 
pendence of our feelings and moods upon hunger, 
repletion, the state of the stomach, fatigue and 
rest, pure and impure air, cold and warmth, stimu¬ 
lants and drugs, injuries and sleep. How often do 
we hear a person say when called upon to exert 
his mental force, “I cannot think, I am tired?” 
Again, what is the natural result of a social gather¬ 
ing, after all stomachs are full, but an exhibition 
of after-dinner oratory? And who has not seen 
the effects of alcoholic liquors in stimulating the 
mind to foolish activity? All of these are chemical 
or physical changes affecting the mind. Many other 
illustrations could be given, but it is not necessary. 

Mental changes equally affect the physical con¬ 
dition, showing again the direct connection between 
the mind and the body. Sudden outbursts of emo¬ 
tion derange the bodily functions. Fear paralyzes 


19 


the digestion. Great mental depression enfeebles 
all the organs. Protracted and severe mental labor 
brings on disease of the bodily organs. On the other 
hand, happy outward circumstances are favorable 
to health and longevity. 

Now, if the mind and the body are inseparable, 
you must enhance the mental faculties by cultivat¬ 
ing, beautifying and developing the physical. Char¬ 
acter and civilization depend upon the best condi¬ 
tion of the mind. The perfect mind exists only in 
the perfect body. There can be no ideal man so 
long as there is a deficiency, either in mind or body. 
It is true that some intellectually great men have 
had weak bodies, and many powerful athletes are 
stupid, but these are exceptions. If the intellec¬ 
tually great men who are physical weaklings pos¬ 
sessed athletic frames, their mental powers would 
be greater in proportion. It is an easy matter for 
one to cultivate exclusively and excessively the mind, 
or, vice versa, the body. When the mind is neg¬ 
lected, the body becomes gross and stupid. When 
the body is neglected, the mind becomes abnormal, 
and we see the man launched into a world of un¬ 
real, unsound and extravagant ideas. Pascal and 
Voltaire were brilliant men with feeble constitu¬ 
tions, yet Themistocles, Alcibiades, Socrates and 
Plato excelled in the exercises of the gymnasium; 
on the broad shoulders of Plato rested the most 
intelligent head of all Greece. Witness, too, nearly 
all the great men of Rome; Setorius swimming, in 


20 


full armor, across the Rhone; Caesar in Gaul, Pom- 
pey, etc. 

I have never seen a well-built man in 
my life who did not possess a certain kind of ten¬ 
acity, grit and determination to overcome things. 
In fact, this determination to master the situation 
is so essential that few, if any, athletes or gym¬ 
nasts have ever become experts without it. Fur¬ 
thermore, this determination to surmount the dif¬ 
ficulties of physical feats becomes so much a part 
of the nature of an athlete, that upon analysis it 
is found to be one of his dominant psychological 
developments. I knew a man (an athlete) of gi¬ 
gantic will-power who frequently resorted to 
strange performances to prove the mental control 
over his body. For example: I have known him 
to get out of bed at 2 o’clock in the morning and 
walk ten miles, regardless of weather. As a fur¬ 
ther test of his remarkable will-power, he gave 
himself such tasks as learning the English defini¬ 
tion of every word in the Latin lexicon within three 
days, which he successfully accomplished. Such 
will-power developed in any normal man almost 
to a certainty precludes his doing anything foolish 
or detrimental. 

We are now living in an age when men are look¬ 
ing toward the ideal. The ideal can never be 
reached, except through the perfect physical man. 


21 


NATURE’S REMEDIES 

For ninety-nine per cent, of the small ailments 
of life Nature provides a remedy. In fact, there 
would be no ailments (large or small) if there 
were no violations of the laws of life. The human 
family have inherited the physical sins of their 
fathers since the beginning of time. This is a 
handicap placed on the living of the present age. 
But we can, by our efforts, lessen the handicap, if 
not obliterate it, for our posterity. When the effort 
to advance the physical condition of future genera¬ 
tions becomes universal, then the ideal man will be 
in sight. In following the laws of natural selec¬ 
tion between the sexes, men and women should 
thoroughly consider the physical qualities of their 
prospective mates. If there are no defects of 
blood, bones, nerves, or muscles, nature still de¬ 
mands that the good condition shall be made better 
by work—physical activity. 

It is due to the lack of work, in most cases, that 
the small ailments appear. The mind becomes ap¬ 
prehensive of more serious trouble and a doctor 
is consulted. The doctor is practicing medicine 
for a living; and the doctor knows that unless he 
gives you a drug in the shape of a pill or a fluid, 
you will think less of him as a physician. Some¬ 
times the doctor satisfies the mind of his patient 
by administering a sugar-coated bread crumb. It 
is a part of the doctor’s business to look wise, use 


22 


terms that you do not understand, and charge a 
fee. But the doctor knows all the time, what you 
ought to know, that nature will bring you back to 
normal condition, especially if you are careful. 

You cannot blame the doctor. He is forced by 
circumstances to satisfy the demands of his pa¬ 
tients, particularly those who imagine they are 
sick, or those who suffer only from petty illness. 
If the doctor bluntly told you the truth—that all 
you needed was exercise, fresh air, and moderate 
diet—you would look for another M. D. and a pill 
box. This is the reason for the prevalence of the 
drug habit (one of the most pernicious habits of 
modern civilization), a habit that speaks ruin for 
many persons. For the slightest disorder of the 
stomach or intestines, a pill or nostrum is taken. 
At the first sign of a headache, a pellet, wafer, or 
powder, is called for and swallowed. And so on 
down the list of simple and imaginary disorders— 
there are a score or more of drug remedies for 
each. The seductive part of these drug cures is 
in a temporary relief. But the physical condition 
is so weakened after each application that finally 
the patient becomes a slave to the drug and cannot 
exist without it. 

Nature’s remedies are better and more hygienic, 
and cost you nothing in the way of money, but 
you will not realize this fact. However, a certain 
newly-organized religious sect grasped this idea, 
and by tacking it on behind a theological dogma 


23 


of “faith,” it has grown to a mighty position of 
wealth and splendid influence. 

Do not drug yourself upon the first sign of a 
breakdown, cold, aching joints, indigestion, or nerv- 
vous twinge, but live quietly and moderately for 
a few days and give nature a chance to restore you 
to normal health. It isn’t a matter of medicine, 
it isn’t a matter of “faith,” but simply a matter of 
common sense. Try it! 

I do not underestimate the true science of medi¬ 
cine, nor the seeming miracles of surgery. Honest 
physicians are necessary, and it is due to them that 
we live in security against contagious diseases and 
plagues. Germ diseases, nervous disorders, broken 
bones, and other serious ailments, require the serv¬ 
ices of competent medical men. But for the trivial 
indispositions let nature do the work. 

Nature’s remedies may be set out concisely as 
follows: 

1 Physical Exercise 

2 Sun Baths 

3 Water Drinking 

4 Bathing, Massage, and “Rub Down” 

5 Deep Breathing 

6 Fresh Air 

7 Moderate Diet 

8 Freedom from Worry 

g Sufficient Sleep 

io Moderation in All Things 


24 


1 You may learn how to exercise intelligently 
by consulting the pages of this book devoted to 
practical physical training. It is not only important 
that you learn how to exercise properly at home, 
but I strongly recommend that you spend at least 
two hours a week in some well-conducted gym¬ 
nasium. It will pay you. 

2 There is no better summer medicine than 
Nature’s greatest tonic—sunshine. Take sun baths. 
On the first day, expose the body to the sun fifteen 
minutes. Increase the time daily until the exposure 
can be endured for one or two hours. Let the skin 
become thoroughly browned. 

3 Drink a glass of hot water just before going 
to bed, and from one to three glasses upon rising. 
It prevents constipation, washes out the stomach 
and intestines, cleanses the bladder and kidneys, 
and aids digestion. 

A glass of hot water with every meal will 
strengthen a weak stomach. It is best that the 
water should be boiled and cooled to a drinkable 
temperature. The habit of drinking cool water 
between meals is excellent. Drink from a half 
gallon to a gallon per day. If you are thin and 
wish to gain in weight, drink water plentifully and 
exercise regularly. Any pure water will do; the 
virtue is in the quantity taken, and not in the long 
chemical analysis of so-called spring waters. There 
is no advantage in any kind of spring water bottled 
up from one to four weeks. 


25 


Distilled water is water with the life taken out 
of it. Do not drink distilled water if you can get 
any other pure, natural water. 

4 See page 45 

5 See page 44 

6 Exercise in the open air as often as possible. 
Such recreation and games as horseback riding, 
golf, tennis, skating, swimming, rowing, sailing, 
etc., etc., are admirable and will add many years 
to ordinary life. 

7 See page 29 

8 Certain conditions of adversity or ill health 
will stir up the unpleasant side of the most philo¬ 
sophical mind; but, as a rule, we can school our¬ 
selves against useless worry. If we make it a prac¬ 
tice to cultivate cheerfulness, many events, over 
which we have no control, will appear in a brighter 
light. Since life is largely a matter of habit, the 
sensation of a smile is more favorable to longevity 
than the irritable frown. The smile and the frown 
are outward evidences of inward feelings. The 
tendency of the one is to make you happier, and 
therefore better mentally and physically; while the 
result of the other is to make you miserable, sap 
your vital force, and shorten your days. Encourage 
the beneficial habit—it is good training for mind 
and body. Read Fletcher’s “Menticulture, or the 
A B C of True Living.” 

10 Moderation is the keynote of a useful career 
with reasonable contentment. The extremes of tee- 


26 


totalism and puritanism do not appeal to the prac¬ 
tical mind. Only a few people adopt the strict 
fads of certain societies. Temperance and moral 
bodies lose a part of their influence by planning 
and advocating narrow grooves of conduct. Every 
one must observe certain divine, civil, and natural 
laws. No prodigal son offers arguments against 
the fundamental principles of existence. 

But the man of the world who is neither bad 
nor ultra-pious resents the attempt to interfere with 
his personal liberty. He also regards such attempts 
as reflections on his intelligence, for he knows that 
his habits are harmless if he does not carry them 
to excess. Liberty is the r ; ght to do what one 
pleases without infringing on another’s right. Re¬ 
formers, good men and women, should strike at 
the evil of a custom, and not at the custom itself. 

The use of tobacco and of alcoholic beverages 
may not be best for physical trainers, but it is a 
fact that for centuries men have indulged in these 
pleasures moderately without any apparent detri¬ 
ment. The nations of to-day are stronger physical¬ 
ly than the ancient races; and the athletes of the 
present time are far ahead of the old gladiators 
of Greece and Rome. 

It appears that tobacco and spirituous liquors are 
here to stay; let us make our crusade against 
drunkenness and over-indulgence and we shall suc¬ 
ceed. To recapitulate, be moderate in all things, 
for extremes lead to destruction. 


27 


DRUGS—MEDICINE 

Physical Weakness and Death 
to those Who Swallow the Stuff 

Myriads of human beings are searching for 
remedies to improve their physical condition. Other¬ 
wise, there would not be over 35,000 proprietary 
and patent medicines on the market in the United 
States. Millions of dollars are spent annually on 
these death-dealing agents. Are you one of the vic¬ 
tims? Are you throwing your money away on 
quack swills and tinted pills? If such is the case, 
every dose you take is an invitation to the under¬ 
taker to place you on his list of “interesting per¬ 
sons.” 

Do not be deceived by the fair promises of clever 
advertising. The claims of healing and up-build¬ 
ing are lies with few, if any, exceptions. You 
will find this out, if you have not already found it 
out. There is absolutely no hope in advertised 
drugs and medicines. As a rule, the various mix¬ 
tures are not only useless but harmful, and if you 
continue to use them, your condition will get worse 
instead of better. 

If you do a thing through ignorance, it doesn’t 
mean that you are foolish. It means that you are 
not properly informed. But after you have been 
warned—after you know—and you continue the 
old habit, your case is hopeless. 


28 


The “medicine man” of ancient times, among the 
savages, as well as among the so-called civilized, 
was a powerful factor in his community. He 
brewed concoctions from poison-weed, wild berries, 
tree roots, snake skins, and from the earth’s ver¬ 
min in general. Not infrequently all of these “in¬ 
gredients” were placed in one pot, and while the 
boiling was in process, he made mystic passes over 
it, and invoked the supernatural to bless his “heal¬ 
ing potion.” When the job was finished, his 
“brew” was “dispensed” among the trusting dupes 
to cure any and all of their ailments. In our time, 
we know that such a “practice” was absurd, while 
the humor of the ancient and savage custom makes 
us smile. The “medicine man” to-day, under the 
guise of “science” and “chemistry,” is performing 
the same old tricks, and, like his ancient colleague, 
easily gets his price. 

Discard your drugs, throw your pills away, 
and get back to nature, if you wish to regain lost 
health and strength. 

“Natural Life and Health and the Duplex Sys¬ 
tem of Physical Training” will help you, if you are 
not a chronic invalid or a candidate for a hospital. 

My system of Life and Training will also make 
the strong stronger and add health to the healthy. 


29 


FOOD 

That terrible dragon, diet, is a phantom of the 
past. It is not only what a healthy man eats that 
is essential, but the quantity he eats, and the man¬ 
ner in which he eats. 

Overeating will destroy the strongest digestive 
apparatus. 

Masticate the food thoroughly. Do not hurry 
through your meals. 

If you crave a certain food, eat it. If it is hard 
to digest, eat sparingly of it. 

Rich foods should be eaten with a great deal of 
discretion. 

If your stomach is weak and the flow of gastric 
and pancreatic juices is slow, it is best to rely on 
plain and simple foods. 

If you are training for a contest and desire to 
gain the greatest amount of strength and endurance 
in the shortest possible time, refuse all rich foods, 
condiments, relishes, etc. 

A man having a predisposition to fatness should 
avoid starchy foods. But it must be remembered 
that fat is extra food and fuel laid up in the store¬ 
house of the body to be used in cases of exigency. 
Every one should possess a normal amount of fat, 
but when it accumulates in lazy places it is a sur-* 
plus and a burden. The old-time trainers en¬ 
deavored to get rid of every particle of fat, even 
resorting to purgatives. This was an error, and 


30 


many a man was wrecked for life as a conse¬ 
quence. 

Drink plentifully of water between meals, but 
avoid excessive drinking at meal times. One glass¬ 
ful should generally be sufficient at a meal. Too 
much water dilutes the gastric juice and other di¬ 
gestive secretions. 

It is better to use hot drinks at meal times, 
as the stomach is kept warm and digestion made 
easier. 

Do not drink ice cold water at any time. Cool 
water in hot weather is refreshing, and the water 
should be sufficiently cool so as to make the drink 
enjoyable. 

In most cases the feelings of the body are an 
indication as to what to do and what not to do 
under certain circumstances. 

The science of eating should receive as much at¬ 
tention as any other science. We must eat to live, 
and unless we eat properly we deny ourselves the 
chance of the greatest health, happiness, and use¬ 
fulness. We should not be ignorant as to the value 
of the various foods. Certain food combinations 
are necessary, daily, to maintain the normal 
strength, energy, and life of the body. What per¬ 
centage of the people know what these food com¬ 
binations are, how they should be prepared, and 
when taken? Custom and habit have regulated 
diet more than knowledge. How many athletes, 
or other trainers, know anything in this respect? 


31 


Very little is known of this science, which should 
be a subject of universal knowledge. People eat 
indiscriminately—anything that happens to please 
the taste is allowed to enter the stomach regard¬ 
less of the chemical action that is to follow. 

The greatest pleasure in eating is in the natural 
savor of a wholesome food. All healthy people have 
appetites sufficiently keen to enjoy nutritious meals; 
and he who departs from nature in cultivating det¬ 
rimental tastes, does so at the expense of this 
pleasure, and gives the body a start towards physi¬ 
cal decline. 

Overeating and hurrying through meals are two 
great points of error. A noted writer says: “It 
has long been my opinion that light eaters make 
long livers.” Business men hurry through their 
meals in the morning and at noon, and the food 
(not always the best) is swallowed in lumps, as 
it were, as there is no time for mastication. And 
the business man soon begins to break down, his 
stomach is upset, other diseases make his case more 
complex, and he is forced to retire from the field 
of activity. An eminent physician says: “More 
people suffer from the derangements of their di¬ 
gestive organs than from any other class of dis¬ 
eases; and many of the other ailments we suffer 
are indirectly traceable to the same source.” 

Health is impossible without a good digestion, 
and a good digestion cannot last long with the free 
use of improper foods. The strongest athlete can 


32 


ruin his stomach and intestines in two months by 
reckless eating, and do so unconsciously by eating 
just a little too much and partaking of rich food 
combinations without any food value. 

The questions now arise: What are the proper 
foods for a person of normal health? What quan¬ 
tity should be taken into the system in twenty- 
four hours? How often should we dine in a day? 
And how should our meal hours be arranged? 
These questions are of vital importance to every¬ 
body, and particularly to the athlete who is train¬ 
ing for a contest and who desires to possess the 
greatest endurance or speed. He who presents the 
best form in any field game, or in a gymnastic hall, 
must know how to eat scientifically. 

A noted chemist makes the following analysis: 

“Three classes of food elements are especially 
required for the perfect nutrition of the body, viz.: 

a. Proteids, represented by albumen, gluten, 
fibrin, casein, found in the white of an egg, lean 
meat, the curd of milk, the gluten of wheat. Pro¬ 
teids are also found abundantly in all the legumes, 
peas, beans, lentils, and especially in nuts. 

b. Fats, found in very limited quantities in 
grains, but very abundantly in nuts. 

c. Carbohydrates, represented by starch and 
sugar in various forms. These elements are found 
in combination in most vegetable foods, but in 
greatly varying proportions. 


33 


Grains contain starch and proteids, very little 
sugar, and practically no fats. Fruits contain 
sugar, dextrin, usually acids, very little albumen, 
and no starch or fats, with the exception of the 
olive, which contains fat. 

Nuts contain a large amount of proteids or al¬ 
bumen—more than an equal weight of beefsteak— 
about fifty per cent, of their weight of fats, prac¬ 
tically no sugar, and no starch, with the exception 
of the chestnut, which contains a large percentage 
of starch, in this respect resembling the acorn. 

The legumes (peas, beans, lentils) contain a 
large amount of starch and a very high propor¬ 
tion of proteids, more, in fact, than are found in 
ordinary flesh foods. 

Vegetables, like the potato and other fleshy roots, 
consist chiefly of starch, a very small amount of 
proteids, and no fats. 

Proteids are necessary for the building up of the 
blood and the active tissues—the muscles, nerves, 
etc. 

Fats and carbohydrates are necessary to main¬ 
tain the heat and energy of the body. 

By experiments upon a large number of persons, 
we have found that the average amount of water- 
free food required per day is about twenty ounces, 
of which fourteen per cent, must be proteids, six 
per cent, fats, and eighty per cent, carbohydrates. 
In other words, one must eat daily of water-free 
proteids, 2.8 ounces; of fats, 1.2 ounces; of starch 


34 


and sugar, 16 ounces. Tnis quantity is best taken 
at two .meals, about equally divided between the 
two. It is impossible to eat physiologically and eat 
more than twice a day, unless one exercises great 
care to take articles that are capable of being very 
quickly digested.” 

It is not my purpose to enter into the minute 
details of diet and to point out the exact foods 
that each individual should eat, or to particularize 
saying that this or that food is digestible or indi¬ 
gestible. The same class or combination of foods 
is not good for everybody, because there are varia¬ 
tion in the anatomical compositions of the human 
family. There are some instances where the samf 
kind of food will cause different chemical precipita¬ 
tions in different stomachs and intestines. There¬ 
fore, after learning in a general way what the ele¬ 
ments of nutrition are, what combinations are best, 
and what quantity should be taken daily, one must 
be his own guide in arranging a wholesome bill 
of fare. 

The endeavor is made here to take a liberal and 
broad view of this subject. There is no desire to 
antagonize the “Vegetarian Idea,” yet the majority 
of,the huiuan race are not ready to accept the theory 
as absolutely correct. A very good way to settle 
this question in individual cases is by fair experi¬ 
ment. 

In thinking over and studying out the problem 
of foods, we must consider the climatic conditions, 


35 


the amount of mental and physical labor, and our 
general habits. What we do in life will largely 
determine what we should eat, how often, and the 
quantity. The advantage in knowing what are the 
elements of nutrition will enable us to discriminate 
between the good and the bad—the wheat and the 
chaff. Much useless stuff is taken into the sys¬ 
tem only to call on the fires of life for its con¬ 
sumption. Many cases of dyspepsia and disease 
are traceable to the chaff devoured by mankind. 

As a rule, sauces, catsups, pickles, sweet-meats, 
pastries, pies, plum-pudding, coffee, tea, and des¬ 
serts in general, have little or no food value from 
the standpoint of nutrition. These foods and all 
rich combinations should be consumed only in very 
limited quantities. 

Men doing physical work should eat more and 
more often than the office man. A laborer re¬ 
quires three meals a day, while the brain worker 
will fare better on two. It may be that the brain 
worker needs a light luncheon at mid-day, but this 
is a matter for the individual to decide. Men in 
cold climates require more fats, men in warm 
climates do not need so much; and thus the food 
problem is a matter of environment, after learn¬ 
ing the first principles. 

“There is, perhaps, no single food in nature 
which contains all the elements necessary for the 
healthy maintenance of the body, and in just the 
right proportion. It is hence necessary to com- 


36 


bine different food substances in such a manner 
that the deficiency of one will be complemented 
by the surplus of another. Such a combination 
will constitute a well-balanced or symmetrical 
menu. In combining food substances, it is also 
well to regard the law of compatibilities from a 
digestive standpoint, remembering that fruits and 
milk, milk and vegetables, milk and meats, 
are not good combinations, and are highly promo¬ 
tive of indigestion, and also that fats in a sepa¬ 
rated or unemulsified state are very prone to pro¬ 
duce indigestion, disagreeing more or less with all 
other food elements. It is for this reason that 
butter, lard, suet, and oils, so often provoke in¬ 
digestion, whereas fats in the form of cream and 
milk are readily assimilated.’' 

Raw starch is hard to digest. It is therefore 
necessary that all starchy foods should be well 
cooked. The use of oatmeal as a breakfast dish in 
America is doing much to weaken the physical man, 
contrary to the popular idea that to eat oatmeal is 
to get strong. Because ninety-nine per cent, of the 
oatmeal consumed in the United States is nothing 
more than half-raw starch, which affords very little 
nutriment for the body. There is more food sub¬ 
stance in the milk, cream, and sugar than in the 
oatmeal. Oatmeal should be cooked from three to 
four hours, and many claims made by flake manu¬ 
facturers that their products can be prepared in 
ten or fifteen minutes are unreliable. 


37 


Ordinary bakers’ bread should stand from one to 
two days after baking before being eaten; other¬ 
wise, it should be thoroughly toasted. The most 
digestible part of bakers’ bread is the brown crust, 
which is thoroughly cooked. 

The following suggestions may help you in es¬ 
tablishing a “training table”: 


Best Way to Prepare Best Foods 


Roast 


Beef 

Mutton 

Fowl 


{ Chops (Mutton, Lamb) 
Fowl 

Beef-steak 


Broiled 

Baked 


Fish 


Soup 


Beef 

Bean 

Pea 

Rice 

Macaroni 


(Note: All soups, as a rule, are good. Clam 
chowders and milk and vegetable combinations 
may be questioned at times.) 


38 


Boiled 

Baked 

Stewed 


Vegetables 


Natural 

Stewed 

Baked 


Fruits 


Omelette ") 
Scrambled 

Boiled (soft >- Eggs 
medium) I 
Poached J 


Raw 

Stewed 

Steamed 


Oysters 


Bread 


" Toast 
Corn-bread 
I Crackers 

Bakers’ bread (one or two days old) 


(Note: Fried foods are more difficult to digest.) 
(Note: All of these foods may not suit your 
case perfectly; if you require a change, make it.) 



39 


Questionable Foods from a Training Stand¬ 
point 

C Pork 
Veal 
Ham 

Corn-beef 
Pig 

Bobveal 

Young animals in general 
Hash, or cooked-over meat 
Croquettes (fried in grease) 

^ Stewed meat (well done) 


Meat 


Clams 


In any form 


Fish 


Salt 

"Pickled 

Fish cakes (fried in grease) 
** Crabs 
Lobsters 
^Scallops 


{ Pineapple 

Plums (unless thoroughly ripe) 
Preserves (sweetmeats) 


r 


Vegetables < 


Fried 

Slaw 

Combination salads (with excessive 
oils and dressings) 





40 


Bread 


" Hot lolls 
Fresh baked 
I Doughnuts 
Pan cakes 


Pastry 


Pies 

All kinds of fancy colored sugar 
coverings, icings, etc. 


Desserts 


r Many desserts are questionable. 
The stomach is practically filled 
< by the time this course is reach¬ 
ed, and very often the dessert is 
w a superfluous burden. 


It is not meant here that you deny yourself, 
absolutely, all the foods under the “questionable” 
heading. But you are cautioned to consider the 
effect of these foods, and if you find any of them 
useless or injurious, strike them off your list. 

The above is a brief outline to help you solve 
your own particular food problem. 


EATING—CHEWING 

Eating is the foundation of life. If you do not 
eat, you cannot live! Do not be one of the many 
who simply live to eat. 

The secret of a robust, healthy body is simplicity 
itself: chew, chew what you eat; chew till the 
muscles of your jaws become tired, and you will 




41 


not distress the muscles and membranes of your 
stomach and intestines. 

Mixing saliva with your food by chewing it to 
a soft gruel before swallowing will prevent and 
cure indigestion, dyspepsia, and all stomach and in¬ 
testinal complaints. 

If you eat hurriedly and swallow a part of your 
food in lumps, fermentation follows, putrefaction 
begins, and in time you will suffer all the ailments 
of food poisoning. 

If you let your food rot inside of you, there is 
no hope for you. Perfect mastication prevents and 
cures the putrefying process. 

Chewing thoroughly what you eat makes assimi¬ 
lation easy; the food goes where it belongs and 
builds up and strengthens the body. Chewing your 
food will knock out bad breath, bad taste, flatu¬ 
lence, and distress. 

Any physician will tell you that indigestion is the 
primary cause of 90 per cent, of all human ail¬ 
ments. It has been proved that the chewing habit 
will increase one’s mental and physical energy 30 
per cent.; also, it will reduce the cost of food sup¬ 
ply 20 per cent. Chewing prevents over-eating. 

If it is your present custom to dispose of a meal 
in fifteen minutes, double the time, or, better still, 
triple it. 

Putrefaction in the intestines is one of the 
causes of sallow complexion and the chief cause 


42 


of premature old age. The law is simple: chew, 
chew, CHEW when you eat. Observe this law 
two days and you will be convinced. Eat no 
meat for breakfast. ’Tis better to eat meat only 
once a day. 

Clinch this first law of Natural Life and Health 
in your mind, and you will be in a position to re¬ 
ceive all the benefits of the other simple things of 
Nature. 

We must eat to live, and to live in a perfect state 
of health, we must eat properly. 

These are the most important facts about diet; 
and if you will heed them, exercise and train prop¬ 
erly—which is nothing more than sensibly taking 
care of the physical machine—you will gain in 
strength and health, and what is more important, 
you will retain these two peerless blessings. 




43 


CLOTHING, BREATHING, RUNNING, BATH¬ 
ING, SLEEPING 

Do not wear clothing too heavy and thick. A 
healthy man does not need thick flannel under¬ 
clothing, nor is flannel essential to the body in its 
normal condition. Wear light weight undercloth¬ 
ing winter and summer. Meet “cold snaps” with 
thick winter outside suits and overcoats, and colds 
will be far less frequent. There is only a slight 
variation indoors between the temperature of the 
winter and summer. Heavy clothing, which would 
cause perspiration and an opening of the pores of 
the skin indoors, is certainly not needed. In going 
out the body can be kept comfortable with the 
necessary outside wraps. A person in a state of 
perspiration, with pores open, coming in contact 
with the raw winter air, is exceedingly likely to 
catch cold. 

Do not wear clothing too tight at the waist or 
at the chest; leave plenty of room for deep breath¬ 
ing. 

A shoe that pinches your foot and retards cir¬ 
culation is a drawback to good training. 

Never work in the gymnasium or on the athletic 
field without a “jock strap.” It is a precaution 
against rupture. 


44 


BREATHING 

Breathe through the nose. Breathe through the 
month only when extreme physical effort makes 
it necessary. In walking or doing ordinary work 
it is better to breathe through the nose. Take the 
breathing exercise often. 

Breathe so as to fill every one of the cells with 
pure air. Do not mistake short, quick gasps for 
normal breathing. The majority of people 
rarely ever bring the remote air cells into use, 
on account of improper breathing. 

The air (oxygen) is the great purifier of the 
blood. The more lung surface used, the greater 
the cleansing process. The largest and strongest 
animals in the world breathe from six to ten 
breaths per minute, the smallest and weakest ani¬ 
mals breathe from two hundred to three hundred 
breaths per minute. The deduction from these 
facts shows that the air we breathe, and the manner 
in which we breathe, are important factors in 
developing human strength. 

Reducing the respirations to ten per minute for 
five consecutive minutes three times a day will in¬ 
sure full breathing. 

Take a long, deep breath and hold it in the lungs 
a few seconds. Repeat this as often as you please. 
Increase the time for holding the breath each day 
until one minute or a minute and a half is reached. 

Breathing is a great stimulant to unused lungs; 


45 


therefore, be careful not to become dizzy by ta¬ 
king too much of this exercise at first. Breathing 
exercises will increase the exterior chest as well 
as develop the interior. 

Also see page 109 


RUNNING 

Every one should learn to run. Begin slowly 
and run only a short distance. Breathe generally 
through the nose. Gradually increase the distance 
each day, but do not fatigue yourself. Running will 
develop powerful legs and chest, and probably there 
is no single exercise so good for the “wind.” 

BATHING 

“Cleanliness is next to godliness.” 

Take a bath every day. Don’t wait to cool off 
—get under the shower while your blood is warm 
and body perspiring. 

If you are exhausted do not take a plunge or 
swimming bath. In fact, take very little of any 
kind. A quick sponge bath is the best when tired. 

A person bathing every day needs very little 
soap. 

Any bath that fails to refresh the body or pro¬ 
mote the bodily comfort is deleterious instead of 
beneficial. 

Let a vigorous rub down follow die bath—one 
minute for bath, five for rubbing down. Rub until 
the skin assumes a ruddy hue. 


46 


Only the strong and those capable of a quick 
reaction should take a cold bath. 

A hot bath, with soap, should be taken twice a 
week; other baths daily. 

Proper bathing after exercise assures continual 
good health. 

The shower bath is the best for everyday bath¬ 
ing and ordinary purposes. 

Healthy people should generally rinse off with 
cool water in all baths where hot or warm water 
is used. 

The sponge bath is akin to the shower in con¬ 
venience and usefulness. 

The plunge or swimming bath is probably the 
most enjoyable of all. Avoid staying too long 
in the water. Five to fifteen minutes is quite long 
enough. Come out before you feel chilled or 
numbed; come out before you feel tired or ex¬ 
hausted. 

A feeling of lightness and ease is the best index 
that a bath has been a benefit. 

SLEEPING 

There is an old maxim which says eight hours 
for work, eight hours for recreation, and eight 
hours‘for sleep. 

As a general rule from six to eight hours’ sleep 
is enough for an adult. Have a certain hour for 
retiring and a certain hour for rising. 


47 


Let plenty of fresh air into the sleeping room. 

A mattress on a spring is the best bed. 

Sleep mostly on the right side. Breathe through 
the nose and keep the mouth shut. 




48 


PRIMARY LAWS CONCERNING BODILY 
EXERCISE 

1 Exercise for health and strength will follow. 
Normal strength necessarily accompanies health. 

2 Begin all exercises slowly, and work mod¬ 
erately until the blood becomes heated and acceler¬ 
ated. Heavy or severe work or “spurting” should 
be executed about the middle of the time set aside 
for bodily exercise. All work should have a mod¬ 
erate ending. 

3 Excessive exercise is injurious and should be 
avoided. Excessive exercise and no exercise at all 
might be said to produce similar results. 

4 Stop exercising just before nature calls out 
strongly against further bodily activity. Just reach 
the tired point and stop before exhaustion. 

5 No law can be laid down as to how much ex¬ 
ercise should be taken at one time. Every individ¬ 
ual must be a guide to himself. 

6 When exercising with light weights make 
quick movements. Do not abandon the heavy 
weights. When out of training never try your limit 
of strength. Heavy weights and heavy work prop¬ 
erly indulged in make strong muscles. Light 
weights and light work make quick and elastic 
muscles. The two systems sensibly combined, ac¬ 
cording to experience, give the quickest develop¬ 
ment. Strength, endurance, agility, and “heart,” 


49 


or “wind,” are best and easiest gained by this 
method. 

7 Never exercise just before or after a meal. 
At least one-half hour should be allowed before, 
and two hours and a half after, eating. Exercise 
draws blood away from the stomach, and blood is 
essential to digestion. 

8 The best time to exercise is between ten and 
twelve o’clock in the forenoon and between four 
and six o’clock in the afternoon. 

9 If exercising before breakfast makes you feel 
faint or weak, then the early morning is not the 
time for you to work. Sometimes a glass of milk, 
or a little toast will make early morning exercise 
possible without injurious effects. 

10 If you exercise at night, let your exercise 
be at least one-half hour before bed time. It is 
best to go to bed with the blood in its normal 
circulation; sleep is easiest under such conditions. 

11 Wherever it is possible, arrange your exer¬ 
cises according to systematic progression. 

12 If you desire to increase your weight, eat 
starchy, fat, and oily foods, and make your exer¬ 
cise moderate and slow, with heavy weights, and 
avoid a free flow of perspiration. If you desire 
to decrease your weight, eat sparingly, drink spar¬ 
ingly, take light, active work, and perspire freely. 

13 Some athletes and gymnasts torture and in¬ 
jure themselves by refusing to take water when 
the mouth becomes dry and the saliva thick and 




50 


white. At such times rinse the mouth out, take a 
swallow or two of cool water, and wait five min¬ 
utes. An active body needs periodical supplies of 
water during the process of profuse perspiration. 
Water should not be taken in large quantities, nor 
is it necessary to drink every ten or fifteen min¬ 
utes, but a mouthful to relieve a dry mouth and 
a parched throat is essential to good training. Do 
not drink large quantities of water just before 
exercising. 

14 The largest muscle is not always the strong¬ 
est. Work for quality and not for quantity. 

15 Work in the open air as much as possible. 

16 Sunshine is the greatest tonic nature pro¬ 
vides; let every part of the body be bathed in it 
as often as possible. 

17 Very few people are ambidextrous, but all 
exercise should be practiced by the left as well as 
the right side of the body. Make it a point to be¬ 
come just as proficient with the left hand as with 
the right. Many exercises go in pairs—right and 
left. Follow this principle and your development 
will be symmetrical and your strength equalized. 

18 The question is often asked, “What is the 
best exercise ?” There is no “best” single exer¬ 
cise. To exercise one muscle or one set of muscles 
continually would be injurious. The muscles so ex¬ 
ercised would cease to develop, and the nerve force 
be exhausted, causing paralysis. 

19 To reach physical perfection the whole body 


51 


must be exercised and developed. Every organ and 
muscle must perform its function according to its 
importance, strength, and size. The body may be 
likened to a chain—no stronger than its weakest 
link. Hence every organ and muscle should be 
proportionately cultivated. 

20 At the beginning of exercise, time a few 
movements to your respirations and breathe deep 
and full. 

21 Take your bath before the perspiration is re¬ 
absorbed by the body. Do not lounge around until 
the suit and the skin become dry again. 

22 Regular habit plays a prominent part in 
training and exercise. Be regular at meals, regular 
in exercising, regular in going to bed and rising, 
regular in private habits, and regular in freeing the 
mind from worry. Take the inevitable as it comes, 
and always be cheerful. The buoyant nature gains 
strength and muscle the quickest, for worry saps 
the vital force and leads to nerve exhaustion. 

23 In training or exercising observe closely 
what serves you best. Study the general rules and 
laws of health, and abide by those which are ap¬ 
plicable to your individual case. 

24 Slow exercise is best for nervous tempera¬ 
ments; rapid, for phlegmatic; light competitions, 
games, etc., for melancholic. 

25 Drink water freely before going to bed and 
on rising; it supplies the tissues and bathes the 
stomach. 


62 


GENERAL COMMENTS 

Beauty or comeliness of person is impossible 
without health. Physical exercise, with training, 
is the panacea for all petty indispositions of the 
body. 

Muscular power and size are two qualifications 
greatly desired by every man. A fine physique, with 
symmetrical proportions, is an object of envy to 
the puny and weak. 

Mark the difference between physical exercise 
and training. Exercise is possible without train¬ 
ing; training is impossible without exercise. 

A baby does not walk at birth; neither does the 
beginner in gymnastics and athletics reap all the 
good results of training in a week. 

There is one just court of justice in the world, 
and Nature is the judge. Violate any one of her 
laws and you must suffer the penalty. 

The body cannot be left to accident or caprice 
for training, development, or education. 

As a general rule, exercise increases the weight 
of slender men and decreases the weight of heavy 
men. 

If you run a hundred yards quickly and find your¬ 
self out of breath, your body has either been neg¬ 
lected or abused. 

Medicine never improves the condition of a 
healthy body. The very minute you begin to “run 


53 


down,” try physical exercise, which accelerates the 
blood and forces a greater supply of oxygen into 
your lungs. A free blood circulation and a new 
supply of oxygen are the best tonics and invigora- 
tors. 

Beware of patent medicines, better named “quack 
swills.” Some of these mixtures have an inviting 
appearance, a pleasant odor, a pleasing taste—and 
a poisonous effect. 

Some people spend three-fourths of their lives 
in recklessly breaking down their bodies. The other 
fourth they spend in racing all over the world, 
hoping to find some merciful stream from Mother 
Earth which will give back to them that priceless 
jewel, health, so ruthlessly thrown away. Millions 
of dollars are spent annually in search of health, 
yet multitudes refuse to take advantage of a free 
system (physical exercise and training) for the 
preservation of the health. 

Be temperate in all things. If you must use 
tobacco and alcoholic stimulants, indulge in them 
moderately. 

The cadaverous face, sickly body, and delicate 
walk are no longer marks of intellectuality. There 
was a time when men held their bodies in con¬ 
tempt. “Mere bigness” was a term of reproach. 
Brutality was always ascribed to strength. It was 
thought that a weak body was easier to “keep un¬ 
der.” To tell a woman she looked frail and delicate 
was a compliment. Weak bodies were regarded 


54 

as spiritual—strong bodies savored too much of 
materialism. But the old days ha\e passed, and as 
science and progress have made their appearance, 
ignorance and superstition have disappeared. 

Weakness and lassitude were the result of the 
old foolish ideas relative to the absence of bodily 
exertion. Many a son suffers today on account of 
the inactivity of his father. Every man who ex¬ 
pects to be a father should have due regard for 
his physical condition. It is the crime of civilized 
nations to bring defenseless and helpless posterity 
into the world with defective and deformed bodies. 

“Get health by exercise . . . then keep your 
health by using it. Tissue not used soon becomes 
a culture bed of disease. Health and strength are 
sacred trusts, and if you misuse them or fail to 
use them, Nemesis is on your trail.”—The Philis¬ 
tine. 

“Mens sana in corpore sano.” 

“Nervous energy is grand, and so is physical 
power; combine the two and you move the world.” 
—Thomas Wentworth Higginson. 

Study the needs of your own body and watch 
the results of your experiments. No two persons 
are constituted exactly alike; rules of health and 
hygiene are not applicable to every individual. 
What is good for some is bad for others. Milk is 
poison to certain constitutions, although milk is 
said to contain all foods. 

Pay strict attention to that which is good for 


55 


you. Shun that which weakens your strength oi 
worries your mind. 

Always be cheerful and never worry—particular¬ 
ly so if you are training for any special event, 
and one should always be in training for life’s 
events. Men wear out sooner by worry than by 
work. Work is healthful, worry is ruinous. 

Some athletes dissipate their strength and disre¬ 
gard their bodies for nine months in the year. 
Suddenly they change their habits, begin a strict 
course of training, and try to remedy in three 
months the bad effects of nine. 

No man in strict training should use tobacco. 

Physical exercise affords a complete rest for the 
brain. With the body active, the blood in free 
circulation, and the breathing quick and deep, the 
mind is at rest. Thoughts of the outside world 
disappear. There is no strain whatever on the mind, 
for it is intent upon nothing but the exercise. 
Physical exercise drives away the “blues.” 


56 


THE MENTAL ATTITUDE INFLUENCING 
HEALTH AND TRAINING 

No one questions the power of the mind over 
matter. We all know that the mind rules the 
body to a certain extent. Nobody knows exactly 
what this wonderful mental force is, because 
science has not discovered, and cannot find, the 
dividing line between physical matter and psy¬ 
chological activity. The blending of mind and 
matter is an interesting question to special stu¬ 
dents ; but physical trainers and health seekers 
are satisfied if they learn how to apply the 
mental power for personal profit. 

It is an established fact beyond any question 
or doubt that if the mind is directed into cer¬ 
tain channels the body is materially influenced. 
Foolish beliefs, superstitions, and fears operate 
against physical progress. These mental atti¬ 
tudes very often undermine health, and are, in 
some cases, the cause of insanity. 

On the other hand, the cheerful mind, optimis¬ 
tic tendencies, and a well-balanced mental con¬ 
trol, will add to the vigor and life of the body. 
A good, wholesome belief in what you undertake 
is to win half of the battle before you make the 
effort. 

This rule applies to physical training, to those 


57 


seeking or trying to keep health, and to all forms 
of business, whether commercial or professional. 

Many “cults” and “isms” have seized this sim¬ 
ple law of nature and have befuddled the public 
mind by making false claims. 

The supernatural and spiritualistic injection is 
spurious and superfluous. One can get all the ben¬ 
efits of nature without any aid from ghosts or 
spooks of any name or description. There is ab¬ 
solutely nothing in the claim of supernatural “faith 
cure.” 

A belief in nature, a belief in yourself, a belief 
in all that is really grand and sublime, and a de¬ 
termination to let the best side of your mental 
faculties rule your body, will enhance your general 
condition and lengthen your span of life. 

If you start a course of training with the idea 
that you will not be successful, this mental atti¬ 
tude will operate as a handicap. You will not be 
interested; and finally your fading efforts will es¬ 
cort you back to your original indifference. You 
will fume a bit and fret over your failure; and 
then, to pacify your mind, you will unwisely con¬ 
clude that your physical condition is good enough. 
But if you begin with determination and the right 
kind of natural belief in your ultimate success, in 
a little while you will experience a revelation that 
will influence the rest of your existence. 

You can easily test the wonderful powers of the 
mind by applying the principles of belief and de- 


58 


termination to any physical condition. By observ¬ 
ing the natural laws of life and by aiding nature 
with the mind, you can cure and prevent all petty 
indispositions forever. And if you prevent the pet¬ 
ty indispositions, the larger ailments will be im¬ 
possible. 

By working on the credulity of another you can 
make that person act contrary to his own reason. 
A number of students, at odd intervals, told a fel¬ 
low student that he looked sick. The victim was 
found later in bed with a doctor by his side. The 
“branding joke” practiced by certain secret lodges 
is known to almost everyone. Yet many men and 
women, while blindfolded, have been made to be¬ 
lieve that a piece of ice placed on the bare skin 
was a red hot iron; and it is a matter of common 
record that these victims suffered the same pain 
as if real fire had been applied. 

The mind really works wonders, but one must 
be careful and start only the right kind of mental 
vibrations. Beneficial impressions and beliefs based 
on natural laws and common sense can be made 
a great factor in building up the human body and 
increasing the health of the general public. So, 
if you are ill, live right and believe that you will 
get well and stay well, and you will; and if you 
train, put your confidence in your work and noth¬ 
ing can stop you—you will develop physical power 
and everlasting health. 


Part II 


ractical E 
School, 


xercises for Home Training, 
and Gymnasium Work, 





61 


THE DUPLEX SYSTEM 


Heavy Weights 


^ I ight Weights 

and 

Alternated 

and 

Slow Action 

with 

Quick Action 

10 minutes 

j 

TIME 

5 minutes 

>N. 


r 

Morning 

15 minutes 

_ 

PROGRESSION 

\ 

Night 
15 minutes 

r 1 

From 5 lb. to 
Dumb-bells 

100 lb. 

1 \ 

From 24 to 150 
counts 


RESULT 


r 

Powerful Muscles 

Strength 

Lightning Speed 
Agility 

r 

CLIMAX 

Physical Perfection 

--> 


Symmetry 


Grace 












62 


PRACTICAL EXERCISES 

If you are slender and would like to build up and 
increase your weight, or if you are weak and would 
like to get strong, your purpose may be accom¬ 
plished by daily exercise and by adhering to the 
rules of training. Even if you are in good condi¬ 
tion and possess normal strength, muscular activ¬ 
ity should be a part of your regular life. 

The exercises of the Duplex System of Training 
can be made a valuable asset to every individual. 
Very little time is required—ten to fifteen minutes, 
morning and night. 

The Duplex method may be explained as fol¬ 
lows: Working with weights (dumb-bells) rang¬ 
ing from 5 to ioo pounds, according to physical 
ability. From seven to ten minutes of this kind of 
exercise will be necessary. Then follow at once 
by quick free-hand action from three to five min¬ 
utes. The heavy work will develop large and 
powerful muscles, while the light work will insure 
speed and agility. 

Many theories about physical exercise have been 
offered to the public. It seems that the “experts” 
who advance the theories are in conflict with one 
another. All kinds of advice against heavy weights 
are in print and in circulation by word of mouth; 
and there are any number of “light-weight” for¬ 
mulas, differing materially, but each claiming su¬ 
perior wisdom. Advertising mediums are replete 


63 

with “systems’’ for getting strong; and doctors who 
are not medical practitioners, and who are neither 
gymnasts nor athletes, have written oceans of words 
from the “scientific standpoint” directing the hu¬ 
man family how to reach physical perfection by 
the “higher educational” way. This labyrinth of 
advice is so intricate, complex, and “scientific” 
that university presidents and trustees attach more 
importance to the prolix anthropometrical, and 
other useless but expensive records, punctiliously 
filed in polished card cases, than to the real active 
muscular work a student should do. The student 
soon realizes the farce and laughs up his sleeve 
at the “science” of physical training. 

The opponents of heavy weights are fearful that 
one may overstrain himself and wreck his consti¬ 
tution, and so a five, ten, or fifteen-pound dumb¬ 
bell is a dangerous instrument. The high-sound¬ 
ing phrase, “Let the brain develop the muscle,” 
is then used, and the whole question is settled 
to the satisfaction of the “expert.” On the other 
hand, this same “expert,” following the demand of 
students and society, loudly shouts his approval of 
football and the four-mile boat race, and gives his 
“scientific” sanction to the spirited athletic con¬ 
tests of track and field. 

The human frame can be subjected to no greater 
strain than in these sports—every nerve, muscle, 
bone, and sinew, is taxed to the limit; yet little, if 
any, bad after results are noticed, notwithstanding 


64 


the fact that a man occasionally drops in a faint at 
the end of his race. 

One may begin his exercise with a five or ten- 
pound weight, and as he improves he may increase 
the weight and also the amount of his work. There 
is not a possibility of danger in the Duplex System. 
It is not a menace, but it is the short cut path to 
health, strength, and perfect condition. Muscles 
require resistance for development. Weights are 
necessary to economize time. Free-hand action is 
good, but it should not be the base of the exercise, 
because it would be the long process; and, further¬ 
more, not one in ten would force the muscular con¬ 
traction necessary for growth. 

Do not be misled by catch devices and exclusive 
claims. These are mystifying schemes to get your 
money. Shoulder-braces, electric belts, spiral 
springs, height increasing apparatus, and all other 
such paraphernalia are expensive and useless. You 
can get all the benefit offered by these appliances, 
and more, by natural, simple, and well directed 
exercise. A straight back is desirable, but a shoul¬ 
der-brace will never give you an erect carriage. 
Even if it holds you up temporarily, the minute 
you take it off you drop to a stooping attitude worse 
than before. Strong muscles contract. Develop 
your shoulders and back and let the muscles per¬ 
form their natural function of keeping you in an 
upright position. 

The electric belt idea is ridiculous from start to 



65 

finish, while the height increasing apparatus is a 
stretching process that can be performed as effec¬ 
tively without the apparatus. 

The new spiral spring device exercises only one 
set of muscles. The “deep-knee-dip” or the squat¬ 
ting exercise can be executed just as well without 
the spring attachment. 

These few illustrations are used simply to show 
you the folly of following anybody’s “fad.” Fakes 
and fads are numerous, and they never measure 
up to the claims made for them. You realize this 
after you have been “taken in,” and in your disgust, 
you are likely to discard all forms of profitable ex¬ 
ercise. 

No one yet has discovered a method for produc¬ 
ing strength through thought, hypnotism, or faith. 
So far, no improvements have been made on na¬ 
ture’s plan for physical growth and development. 
All so-called scientific discourses, arguments, and 
essays avail but little in the absence of muscular 
activity, a free circulation of the blood, and deep 
breathing. If you would get strong, exercise reg¬ 
ularly and systematically—live sensibly and mod¬ 
erately—and shape your course by the recognized, 
tried, and common-sense rules of life and train¬ 
ing. 

You run no risk of straining yourself by using 
the weights. If the football team, the boat crew, 
the hundred-yard-dash man, and the one-mile run¬ 
ner can survive their strains, you are safe in in- 


66 


creasing the weights you use as you grow stronger. 
You can add one inch to your biceps and from two 
to three inches around your chest in ninety days, 
and your general all round improvement will keep 
pace with these marvelous figures by practicing 
daily the following plain, simple, and natural ex¬ 
ercises : 








BELLS TO SHOULDERS 
Fig. 2 





















FRONT HORIZONTAL, 
Fig. 4 







69 


FIRST DRILL 

R.=Right 

L.=Left 

With two 5 lb. Dumb-bells 
Setting-up Exercises 

POSITION : Spread feet about twenty-five or 
thirty inches—bells on floor—bend forward, take 
one bell in each hand. (Fig. i) 

(Note: After each back bending exercise leave 
bells on floor.) 

1 From position (Fig. i) straighten up, bring¬ 
ing bells to shoulders (Fig. 2), push to vertical 
overhead (Fig. 3), back to shoulders and down to 
floor. 

(Note: Do this and following exercises six 
times unless otherwise marked.) 

2 Same exercise as No. 1, only push bells to 
front horizontal (Fig. 4) 

3 Same, push bells to side horizontal (Fig. 5) 

4 From position (Fig. 1), swing bells—straight 
arms—to vertical overhead (Fig. 3), (12 times) 

Second Group of Exercises 

Pick up bells—stand erect—elbows straight 
and close to sides—palms front (Fig. 6) 

5 Biceps exercise—bring bells hard to shoul¬ 
ders (Fig. 2), (25 times) 

6 From position (Fig. 6), raise bells—straight 
arms—to vertical overhead (Fig. 3), (12 times) 



POSITION 
Fig. 6 







BELLS OVER SHOULDER (R. L.) 

Fig. S 










72 


7 Position (Fig. 6), bring bells to shoulders 
(Fig. 2), and push to front horizontal (Fig. 4), 
back to shoulders (Fig. 2), and down to sides 
(Fig. 6) 

8 Same exercise as No. 7, varied by pushing 
bells to vertical overhead (Fig. 3) 

9 Same exercise as No. 7, varied by pushing 
bells to side horizontal (Fig. 5) 

10 Repeat No. 6 

Third Group of Exercises 

Place bells on floor. 

11 From position (Fig. 1), straighten up, 
bringing bells to shoulders (Fig. 2), push to R. 
side (Fig. 7), back to shoulders and down to floor. 
Alternate R. and L. 

12 Position (Fig. 1), swing bells over R. shoul¬ 
der (Fig. 8), and back to floor. Alternate R. and 
L. (12 times) 

13 Position (Fig. 1), swing bells—straight arms 
—to side horizontal (Fig. 5), and back to floor (12 
times) 


Fourth Group of Exercises 

Pick up bells—position (Fig. 6) 

14 Repeat No. 5—Biceps Exercise (25 times) 

15 Position, arms vertical overhead (Fig. 3), 
drop to front horizontal (Fig. 4), swing to side 
horizontal (Fig. 5), back to front horizontal (Fig. 
4), and to vertical overhead (Fig. 3) 



BELLS BACK OF HEAD 
Fig. 10 








BACKWARD SWING 
Fig. 12 









75 


16 Position, arms side horizontal (Fig. 5), 
swing crossing arms in front (Fig. 9), and back to 
side horizontal (Fig. 5). Alternating R. over L. 
and L. over R. (12 times) 

17 Position (Fig. 6), lift bells to side horizon 
tal (Fig. 5), swing to front horizontal (Fig. 4), 
back to side horizontal (Fig. 5), and down to sides 
(Fig. 6) 

18 Repeat No. 5—Biceps Exercise (50 times) 

Fifth Group of Exercises 

Place bells on floor 

19 From position (Fig. 1), straighten up, bring¬ 
ing bells to back of head (Fig. 10), and down to 
floor (12 times) 

20 Position (Fig. 1), swing bells to R. side 
( Fig. 7), without bending arms or moving feet— 
back to floor (12 times) Alternate R. and L. 

21 Position (Fig. 1), lift bells to vertical over¬ 
head (Fig. 3), one move bending arms—back to 
floor (12 times) 

22 Position (Fig. 1), swing bells—straight 
arms—to vertical overhead (Fig. 3), drop to posi¬ 
tion (Fig. 6), back to vertical overhead (Fig. 3), 
and down to floor. 

Sixth Group of Exercises 

Pick up bells—position (Fig. 6) 

23 Position, arms vertical overhead (Fig. 3) 



HALF SQUAT 
Fig. 14 












FULL. SQUAT—DEEP KNEE DIP 

Fig. 15 



RAISE ON TOES 
Fig. 1G 









78 


drop to side horizontal (Fig. 5), swing to front 
horizontal (Fig. 4), back to side horizontal (Fig. 
5), and to vertical overhead (Fig. 3) 

24 Repeat No. 5—Biceps exercise (50 times; 

25 Position (Fig. 2), bend to R. side extend¬ 
ing L. hand up and R. hand down (Fig. 11), bells 
back to shoulders (Fig. 2), same bend to L.—alter¬ 
nating R. and L. (12 times) 

26 Position, bells back of head (Fig. 10), lift 
to vertical overhead (Fig. 3), and back to position 
(Fig. 10) 12 times. 

27 Position, bells to shoulders (Fig. 2), swing 
backward (Fig. 12), back to shoulders (Fig. 2) 
(12 times) 

28 Position, arms vertical overhead (Fig. 3), 
swing backward (Fig. 12), back to vertical over¬ 
head (Fig. 3) (12 times) 

29 Repeat No. 5—Biceps exercise (25 times) 

30 Repeat No. 6 

Seventh Group of Exercises 

Thigh and Leg Work 
(Also see page 102) 

Position (Fig. 13) 

31 Half squat—body perpendicular—(Fig. 14), 
back to position (12 times) 

32 Full squat—body perpendicular—deep knee 
dip—(Fig. 15), back to position (12 times) 



THRUST ARMS OVERHEAD 
Fig. IS 







STRETCH AND REACH 
Fig. 19 














81 


33 Half squat, alternated with full squat (12 
times) 

34 Raise on toes (Fig. 16). (25 times) 


Eighth Group of Exercises 


Free Hand 
Place bells on floor 


35 

36 

37 

38 

39 


Repeat No. 6 " 
“ 5 
“ 7 

“ “ 8 

“ “ 9 


Open and shut fingers on 
>■ upward and downward 
thrusts. 


40 Fists to chest—bend forward and thrust 
arms downward, open fingers (Fig. 17), fists back 
to chest thrust arms over head, open fingers (Fig. 

18) 

41 Arms over head—stretch and reach (Fig. 

19) 

(Note: For other free hand exercises, see page 
100.) 

(Note: The free hand exercises should be ex- 
cuted rapidly.) 

(Note: By using your own ingenuity you can 
make up many more combinations of exercises 
from the above drill. Variety will add spice to 
your work.) 

(Note: As you grow stronger, work your bi¬ 
ceps exercises up to 250 or 300 times.) 




BELL TO SHOULDER (R. L.) 

Fig. 21 









VERTICAL OVERHEAD 
Fig. 22 


mm 1 








m 




POSITION 
Fig. 23 









84 


SECOND DRILL 

R.=Right 
L.—Left 

HEAVY WORK 

With io, 15, 20, or 25 lb. Dumb-bell 

(Note: Start with weight best suited to your 
strength. As a rule, the 10 or 15 lb. weight is 
best to begin with.) 

Position: Same as in First Drill, page 67. 

Take bell in R. hand (Fig. 20) 

(Note: After each back-bending exercise leave 
bell on floor.) 

1 From position (Fig. 20), straighten up, lift¬ 
ing bell to R. shoulder (Fig. 21), push to vertical 
overhead (Fig. 22), back to shoulder, and down 
to floor. 

(Note: Do this and following exercises six 
times unless otherwise marked.) 

2 Same exercise with L. hand 

3 Position (Fig. 20), swing bell—straight 
arm—to vertical overhead (Fig. 22), (12 times) 

4 Same exercise with L. hand (12 times) 

5 Position (Fig. 20), lift bell to vertical over¬ 
head (Fig. 22), do this exercise in one move, bend¬ 
ing arm, bringing bell up close to body (12 times) 

6 Same exercise with L. hand (12 times) 



VERTICAL OVERHEAD 
Fig. 25 








FRONT HORIZONTAL 
Fig. 26 











87 

Second Group of Exercises 

Pick up bell—hold by knobs (Fig. 23) 

7 Biceps exercise—bring bell hard to shoulders 
(Fig. 24), (25 times) 

8 Position (Fig. 23), swing bell—straight 
arms—to vertical overhead (Fig. 25), (12 times) 

9 Position (Fig. 23), bring bell to shoulders 
(Fig. 24), push to vertical overhead (Fig. 25)J back 
to shoulders (Fig. 24), and down in front (Fig. 

23) 

10 Same exercise as No. 9, varied by pushing 
bell to front horizontal (Fig. 26) 

11 Repeat No. 7—Biceps Exercise—(25 times) 

12 Repeat No. 8 

Third Group of Exercises 

Place bell on floor—Position: Grasp handle with 
both hands (Fig. 27) 

13 From position (Fig. 27), straighten up, lift- 
inng bell to chest (Fig. 28), push to vertical over¬ 
head (Fig. 29), back to chest (Fig. 28), and down 
to floor. 

14 Position (Fig. 27), swing bell—straight 
arms—to vertical overhead (Fig. 29), and back to 
floor (12 times) 

15 Position (Fig. 27), swing bell over R. 
shoulder (Fig. 30), and down to floor. Alternate 
with R. and L. (12 times) 



VERTICAL, OVERHEAD 
Fig. 29 








. L.) 


SIDE PUSH (R 
Fig. 31 * 











90 


16 Position (Fig. 27), bring bell to chest 
(Fig. 28), side push to R. (Fig. 31), back to chest 
(Fig. 28), and down to floor. Alternate R. and 

L. 


Fourth Group of Exercises 

Pick up bell—hold by knobs (Fig. 23) 

17 Repeat No. 7—Biceps Exercise—(so times) 

18 Repeat No. 8 

19 Position (Fig. 23), bring bell to shoulders 
(Fig. 24), side push to R. (Fig. 32), back to shoul¬ 
ders (Fig. 24), and down in front (Fig. 23). Al¬ 
ternate R. and L. 

20 Position (Fig. 23), swing bell to back of 
neck (Fig. 33), and down to front (Fig. 23), (12 
times) 

21 Position (Fig. 32), swing bell from R. side 
to L. side, passing thighs (12 times) 

22 Position (Fig. 33), lift bell to vertical over¬ 
head (Fig. 25), (12 times) 

23 Repeat No. 7—Biceps Exercise (25 times) 

24 Repeat No. 8 

Fifth Group of Exercises 

Place bell on floor. Position: Grasp handle with 
both hands (Fig. 27) 

25 From position (Fig. 27), swing bell to back 
of neck (Fig. 34), and down to floor (12 times) 



POSITION 
Fig. 33 







FRONT HORIZONTAL, 
Fig. 35 • 








93 


2 6 Position (Fig. 27), swing bell—straight 
arms—to R. side (Fig. 31), and down to floor. Al¬ 
ternate R. and L. (12 times) 

27 Position (Fig. 27), bring bell to chest (Fig. 
28), push to front horizontal (Fig. 35), back to 
chest (Fig. 28), and down to floor. 

28 Place bell on R. side (Fig. 36), lift—straight 
arm—sideways to vertical overhead (Fig. 22), and 
down to floor (12 times) 

29 Same exercise with L. hand (12 times) 

Sixth Group of Exercises 

Pick up bell—hold by knobs. (Fig. 23) 

30 From position (Fig. 23), lift bell—straight 
arms—to R. side (Fig. 32). Alternate R. and L. 
(12 times) 

31 Repeat No. 7—Biceps Exercise—(50 times) 

32 Repeat No. 8 

(Note: Thigh and leg work same as in First 
Drill.) 

(Note: Free Hand exercises same as in First 
Drill.) 

(Note: As you grow stronger increase the 
weight of your dumb-bell and the amount cf 
your work.) 



AT SIDE (R. L .) 
Fig. 36 


BELL 







On Cn 


95 

DRILL 


LIGHT DUMB-BELLS-QUICK ACTION 

lb. to I lb. 

1 Side push 

2 Sternum exercise 

3 Bend to R. and to L. (arms over head) 

4 Bend forward—up—bells over R. shoulder 
—alternating over L. shoulder (exercise 
similar to chopping wood) 

Curl bells under arms 

Bend forward—straight arms—up and 

swing arms to R.—Alternate to L. 

7 Bend sideways—up R. arm—down L.—al¬ 

ternate L. arm up—down R. 

8 Bend forward—up—bringing bells to back 

of head—repeat—bringing straight arms 
to vertical 

9 Forward push 

10 Side chest exercise 

11 Side horizontal push 

12 Muscular chest exercise 

13 Vertical push 

14 Swimming exercise 

15 Bend forward (front sweep) 

16 Bend forward (side sweep) 
i 7 Strike bells under chin 

18 Strike bells over head and under chin 

19 Strike bells behind back and under chin 


96 


20 Strike bells over head, under chin, and be¬ 

hind back, and again under chin 

21 Strike bells behind heels, under chin, over 

head, and under chin 

22 Hold bells under chin and jump feet apart 

23 Same, striking bells over head and under 

chin 

24 Reach and stretch 


97 

COMBINATION DRILL 
With or Without Light Bells 
Position—Counts, 1-2 
Lifting arms to front horizontal charge 

1 R. foot forward 

2 L. foot forward 

3 Alternate 1 and 2 

4 R. foot to R. 

5 L. foot to L. 

6 Alternate 4 and 5 

Lifting arms to side horizontal, charge: 

7 R. foot R. oblique 

8 L. foot L. oblique 

9 Alternate 7 and 8 

10 R. foot L. oblique (cross legs) 

11 L. foot R. oblique (cross legs) 

12 Alternate 10 and 11 (cross legs) 

Lifting arms to vertical over head, charge 

13 R. foot to rear 

14 L. foot to rear 

15 Alternate 13 and 14 

16 R. foot R. oblique to rear 

17 L. foot L. oblique to rear 

18 Alternate 16 and 17 


98 


Bringing fists to chest, charge: 

19 R. foot L. oblique to rear (cross legs) 

20 L. foot R. oblique to rear (cross legs) 

21 Alternate 19 and 20 

22 Face about R. foot R. oblique to rear 

23 Face about L. foot L. oblique to rear 

24 Alternate 22 and 23 

Lifting arms to front horizontal, charge: 

Counts, 1-2-3-4 

25 R. foot forward, L. face, throwing L. arm 

to side horizontal 

26 Same, L. foot forward, R. face, etc. 

27 Alternate 25 and 26 

28 R. foot to R., L. face, throwing arm to side 

horizontal 

29 Same, L. foot to L., R. face, etc. 

30 Alternate 28 and 29 

Lifting arms to side horizontal, charge: 

31 R. foot R. oblique, bend forward, touch floor 

with both hands in front of R. foot 


99 


32 Same L. foot, etc. 

33 Alternate 31 and 32 

34 R. foot L. oblique (cross legs), bend for¬ 

ward, touch floor with both hands in 
front of R. foot 

35 Same, L. foot, etc. 

36 Alternate 34 and 35 

Lifting arms to vertical over head, charge: 

37 R. foot to rear, R. face, bring fists to chest 

38 Same L. foot to rear, L. face, etc. 

39 Alternate 37 and 38 

40 R. foot R. oblique to rear, drop R. arm to 

hip level, L. arm up in straight line with 
R. 

41 Same, L. foot L. oblique, etc. 

42 Alternate 40 and 41 

Bringing fists to chest, charge: 

43 R. foot L. oblique to rear (cross legs), 

about face, thrust fists down 

44 Same, L. foot R. oblique, etc. 

45 Alternate 43 and 44 

46 Face about R. foot R. oblique to rear, about 

face, strike bells behind 

47 Same, L. foot, etc. 

48 Alternate 46 and 47 

(Note: From the combinations above, hun¬ 
dreds of others may be worked out.) 


100 


FREE HAND EXERCISES 

Position: Stand erect, chest out, shoulders back, 
head back, chin in, arms down, hips back, knees 
straight, heels together, toes out. 

(a) Exercises for shoulders, chest, upper back, 
and arms 

1 Lift arms—front to vertical over head—el¬ 
bows straight Counts 1-2 

2 Same, alternate R. and L., 1-2 

3 Same from sides, slap hands at vertical (1), 
slap thighs (2) 

4 Arms to side horizontal, slap hands in front, 
1-2 

5 Same as No. 4. Cross arms, clinch fists, 1st 
R. arm over L., 2nd L. arm over R., alternate 

6 Fists under chin, throw elbows to side hori¬ 
zontal, 1-2 

7 Thrust arms to side horizontal, turn palms 
up, straight arm down to sides, 1-2-3-4 

8 Shoulder circles (arms to side horizontal, 
front, vertical, down) 

9 Arm quivers (down, front, side horizontal, 
vertical), 1-2 

to Shoulder circles out, 1-2 

11 Same, alternate, 1-2 

12 Shoulder circles in, 1-2 

13 Same, alternate, 1-2 

14 Side shoulder circles, 1-2 

15 Same, alternate, 1-2 


101 


16 Lift sternum 

17 Biceps movement—bring fists hard to shoul¬ 
ders. (Arms down, front, side horizontal, vertical) 
1-2 

18 Triceps movement (thrust fists down, side 
horizontal, front, vertical) 1-2 

19 Rotate arms (down, side horizontal, front, 
vertical) 1-2 

20 Forearm movement (curl wrists) 1-2 

(b) Exercises for the Neck 

1 Hands clasped back of head—pull forward 
and backward (the muscles of the arms should 
resist the muscles *of the neck) 1-2 

2 Turn head to R. (contract muscles) 1-2 

3 Turn head to L. (contract muscles) 1-2 

4 Drop head to R. side (contract muscles) 1-2 

5 Drop head to L. side (contract muscles) 1-2 

(c) Exercise for Waist, Small of Back, Loins 
and Abdomen 

Hands on hips : 

1 Bend forward, 1-2 

2 Bend backward, 1-2 

3 Bend to R., 1-2 

4 Bend to L., 1-2 

5 Alternate 3 and 4 

Hands at chest: 

6 Bend forward, thrust arms down, position, 
1-2, bending backward, thrust arms up, 3-4 


102 


7 Bend to R., thrust arms side horizontal, 1-2 

8 Bend to L., thrust arms side horizontal, 1-2 
6 Alternate 4 and 5 (knee straight) 1-2-3-4 

10 Bend forward, extend arms, touch floor, 
knees straight, 1-2 

Arms side horizontal: 

11 Twist body, bringing R. arm to front, L. 
to rear, 1-2 

12 Twist body, bringing L. arm to front, R. 
to rear, 1-2 

13 Alternate 11 and 12, 1-2-3-4 

14 R. arm front, L. to rear, bend forward, 
touch floor with R. hand, L. arm vertical, 1-2 

15 Same, with L. arm front, 1-2 

16 Alternate 14 and 15, 1-2-3-4 

17 Bend forward, drop arms (straight) toward 
floor, back to position, 1-2 

Arms vertical: 

18 Bend forward, position, 1-2 (Reach) 

Hands on hips: 

1 Lift R. leg to R. (knee straight) 1-2 

2 Lift L. leg to L. (knee straight) 1-2 

3 Alternate 1 and 2 (knee straight) 1-2-3-4 

4 Lift R. leg front (knee straight) 1-2 

5 Lift L. leg front (knee straight) 1-2 

9 Alternate 6 and 7, 1-2-3-4 

7 Lift R. knee front, alternate L. (knee bent) 
(d) Exercises for the Thighs 


1-2-3-4 


103 


8 Same, double time (stationary run) 1-2 

9 Lift R. foot rear, thighs perpendicular, al¬ 
ternate L., 1-2-3-4 

10 Same, double time (stationary run) 1-2 

11 Point R. leg to rear (knee straight) 1-2 

12 Point L. leg to rear (knee straight) 1-2 

13 Alternate 11 and 12 (knee straight) 1-2-3-4 

14 Half squat (back straight) 1-2 

15 Full squat (back straight) 1-2 

16 Alternate 14 and 15 (back straight) 1-2-3-4 

17 Half squat, pointing R. foot front, 1-2 

18 Half squat, pointing L. foot front, 1-2 

19 Half squat, pointing R. foot R., 1-2 

20 Half squat, pointing L. foot L., 1-2 

21 Alternate 17 and 18, 1-2-3-4 

22 Alternate 19 and 20, 1-2-3-4 

23 Full squat, pointing R. foot front, 1-2 

24 Full squat, pointing L. foot front, 1-2 

25 Full squat, pointing R. foot to R., 1-2 

26 Full squat, pointing L. foot to L., 1-2 

27 Alternate 23 and 24, 1 -2-3-4 

28 Alternate 25 and 26, 1-2-3-4 

29 Rotate thighs (throw toes apart, pivot at 
heels) 1-2 

(e) Exercises for the Legs 
Hands on hips: 

1 Raise on toes, 1-2 

2 Raise on heels, 1-2 

3 Alternate 1 and 2, 1-2-3-4 


104 


4 

5 

6 

7 

8 

9 

10 


Rock on ankles, 1-2 
Side stride jump (on tiptoes) 1-2 
Front stride jump (on tiptoes) 1-2 
Stiff knee jump (on tiptoes) 1-2 
Bent knee jump (on tiptoes) 1-2 
Pivot on toes, throw heels out, 1-2 
Arms vertical, stretch and reach 


(Note: The amount of exercise taken in a free 
hand drill depends on muscular contraction, con¬ 
trolled by the will power. Speedy development 
follows an exercise where the mind dictates mus¬ 
cular tension.) 




“PUTTING UP” THE 100-LB. WEIGHT 




106 


‘TUTTING UP” THE ioo LB. WEIGHT 

Unused muscles the cause 
of physical weakness 

Superior agility and muscular power are not pos¬ 
sessions of the average man of normal health. A 
very large majority of men are satisfied with their 
flabby flesh. They boast of a condition good 
enough for ordinary business purposes, and rarely 
entertain a thought of the advantages of cultivated 
speed and strength. 

Physical power may be acquired by any man who 
will devote a very small part of his life to syste¬ 
matic exercise. Putting a reasonable strain on the 
muscles, daily, will transform them into a mass of 
solid tissues and tough fibres. This is the kind of 
“make-up” that handles a heavy weight with 
comparative ease. 

The dormant, unused muscle is smooth, soft, and 
weak, and gives out quickly if brought into action 
by fun or necessity. It is not accustomed to any 
strain, and, therefore, it has very little power of 
resistance. On the other hand, muscles kept in con¬ 
dition by work are ready for any contingency and 
will stand the limit of human pressure and endur¬ 
ance. 

Lifting the ioo-lb. dumb-bell with one hand to 
the shoulder, and then “jumping” or “pressing” 
it up overhead, seems like a herculean task to the 


107 


average man. This present day extraordinary feat 
should be a common-place performance; and an\ 
man of normal condition who will exercise properly 
for five or six months should be able to master the 
xoo-lb. weight. 

It is not necessary to be a natural giant; I know 
a number of men of surprisingly small stature who 
handle the weights up to a hundred pounds without 
any difficulty. 

The process is quite simple: Practice with two 
5-lb bells three days in the week. On the alternate 
days, exercise with the single io or 15-lb. bell. Rest 
on Sunday. At odd times, not too far apart, “put 
up” the 25-lb. weight, and gradually work up to the 
50, 75, and finally the 100-lb. bell. Dumb-bells can 
be bought for four cents a pound. You do not have 
to invest in all at once. After a while you will 
conclude that the bells are more valuable to you 
than their weight in gold—for money cannot buy 
strength and health. 



POSITION 
Fig. 37 











109 


BREATHING EXERCISES 
(Also see page 44) 

In going to and from your place of business prac¬ 
tice deep breathing. The best result from deep 
breathing is gained in the open air. After awhile 
when the habit is formed, you will breathe proper¬ 
ly without thinking about it, as it will become sec¬ 
ond nature. But in the beginning you will have 
to force yourself, through the will-power, to fill the 
remote air cells. 

The following exercises are simply suggestions 
of many more which may be devised: 

Outdoor Practice 

1 Inhale slowly; exhale slowly 
Inhale quickly; exhale quickly 
Inhale slowly; exhale quickly 
Inhale quickly; exhale slowly 
Inhale slowly, hold, count 4, 8, 12, 16 

Indoor Practice—Position (Fig. 37) 

2 Inhale, raise arms side horizontal (Fig. 38) 

exhale, lower arms. 

Same, raise arms front horizontal (Fig. 39) 
Same, raise arms high vertical (Fig. 40) 

3 Inhale, hold breath, raise and lower arms side 

horizontal, 3, 6, 9 times 
Same, front horizontal 
Same, high vertical 

4 Arms front horizontal (Fig. 39) inhale, lower 

arms to position (Fig. 37). In this 



VERTICAL OVERHEAD 
Fig. 4 0 







Ill 


exercise throw chest well to front and 
shoulders back. Splendid practice for 
correcting round shoulders. 

5 Arms to front horizontal, inhale, swing arms 
to side horizontal (swimming move). 

Repeat these exercises not less than 8 or io 
times. 

(Note: The arm movements executed with the 
breathing exercises should be done slowly and in 
time with the breathing.) 



112 

REDUCING WEIGHT 

OR 

HOW TO REMOVE SUPERFLUOUS FAT 

There is only one way to get rid of burdensome, 
ungainly, and unsightly fat. Turkish baths, or the 
sweating process alone, will not accomplish this ob¬ 
ject. Anti-fat drugs, if successful, ruin the health, 
and, to say the least, all such experiments are dan¬ 
gerous. ’ You jeopardize your life if you try to 
get “thin” by using acids and purgatives. Beware 
of anti-fat advertisements. 

The natural, safe way to reduce fat and return 
to normal condition is through constant, regular 
exercise and restricted diet. You do not have to 
starve yourself nor to suffer the hardships of use¬ 
less self-denial. But you must work your muscles 
and work them vigorously, and you must stop over¬ 
eating and excessive drinking! If you allow the 
stuffing impulse to rule you three times, or more, 
a day, your case is hopeless. You mnst control 
your appetite instead of being a slave to it. If you 
have the necessary determination, you will succeed; 
but do not expect miracles—you must persevere a 
reasonable time before you get satisfactory results. 

Your fat, probably, is an accumulation of many 
years; therefore, you should not complain if several 
months are required to offset your fat-producing 
habits of long standing. 

This much for your encouragement: what others 


113 

have done you can do, if you will. You do not 
have to experiment—no theories are offered here; 
but facts, proved by many cases, are your prece¬ 
dents. Once you get started, set your face in the 
right direction and remember the parable of the 
“pillar of salt.” The new mode of life may seem 
a little strange at first, but after awhile it will be 
quite natural. You will not have to undergo any 
ridiculous sacrifices or suffer mental or physical 
tortures. But, on the other hand, your daily im¬ 
provement will be a source of gratification; and 
as you again approach a normal condition of body, 
you will experience a happiness far superior to the 
passive contentment of the inactive man with his 
ever-present burden of fat. 

Two meals a day are sufficient. Eat no break¬ 
fast. Take a light lunch about noon, or between 
eleven and twelve o’clock, and dine moderately in 
the evening. Suppers or after-theatre parties are 
fatal. Eat nothing between dinner and bed time. 
Of course, you must eat enough for normal 
strength but no more. 

Avoid starchy, fat, and oily foods. Cut your 
potato diet in half, and leave pastry and freshly 
baked bread off your menu. You may eat toast, 
corn-bread, and crackers, but not abundantly. The 
average garden vegetables are wholesome and suit¬ 
able for your case, but beware of excess. Beef, 
mutton, and poultry are the best meats, but trim 
off the fat. 


114 


Go lightly on eggs, butter, and milk, and save 
your money on desserts and sweets. In ninety- nine 
cases out of a hundred there is no room left for 
desserts in the average stomach. 

The ordinary market fruits are good, but have 
a safe limit this side of too much. 

Drink as little as you can at meal time and be¬ 
tween meals. It is not meant that you suffer from 
thirst; but remember that the body is about eighty 
per cent, water. Malt and spirituous liquors, if 
taken at all, should be taken in very limited quan¬ 
tities. 

A safe plan to follow is to eat and drink just 
enough for comfort and natural strength—an ounce 
more and the difficulty of your fat reducing prob¬ 
lem is increased many times. You may deceive 
others, but you cannot fool yourself. If you go 
beyond the limit and continue to practice the art 
of Epicurus in gormandizing, do not blame nature 
and decry physical exercise if you remain fat— 
and add to it. 

The diet question is comparatively simple. The 
method is wise, reasonable, and practicable. This, 
in connection with the muscular work necessary, 
will remove superfluous fat in the only natural 
way. 


Fat-Reducing Physical Exercise 

Nature demands of you a certain amount of 
physical activity. Your idea of bodily exertion 
is erroneous. A short walk in a park, or a “jog” 
for a few blocks down an avenue, is not enough. 
You must exert yourself until you force a mild 
perspiration. Later, a good, free sweat will be the 
evidence that you are working properly. It is im¬ 
material whether we like or dislike this prescrip¬ 
tion of nature. It is require ! of us, and he who 
fails to obey the law must pay the penalty. Your 
fat is the proof of a part of the penalty you are 
paying. Get in line with nature—force yourself to 
do that which is good for you and reap the re¬ 
wards. 

Exercise from ten to twenty minutes in the morn¬ 
ing, and do as much at night, one half hour be¬ 
fore going to bed, and your reduction of weight 
will be only a question of time. 
















LIFT BOTH LEGS 
Fig'. 43 



BODY TO SITTING POSITION 

Fig. 4 4 







118 


Special Abdominal Exercises for Reducing 
Large Stomachs 

Fat people should exercise all the muscles of the 
body, and particularly those in the region of the 
middle trunk. General exercises for the neck, 
arms, chest, shoulders, thighs, and legs, have al¬ 
ready been explained. 

The following are special abdominal exercises, 
and the most important work for you to do. 

1 Lie down on your back, palms to floor, arms 
straight (Fig. 41), and lift your R. leg at right 
angles to body ten times with straight knee 
(Fig. 42) 

2 Same exercise with L. leg 

3 Lift R. and L. legs alternately 

4 Lift both legs together (Fig. 43), knees 
straight 

5 With feet in straps, or under the bed, or some 
other piece of heavy furniture, to hold them down, 
raise body to sitting position—knees straight 
(Fig. 44 ) 

6 Same exercise with arms folded across 
chest 

7 Same, hands back of head 

8 Same, straight arms over head 

(Note: Increase daily the number of times you 
do each exercise. Muscular soreness should 
cause no alarm. It is a good sign. Go right on 


119 


with your work and the soreness will disappear 
in a day or so. Ten to fifteen minutes—morning 
and night—will reduce your waist measure many 
inches in thirty days.) 


120 

BRIEF STUDIES IN ANATOMY 


By studying the three following interesting and 
instructive plates, you may learn the names of the 
important muscles and bones of the body. These 
plates are presented here through the courtesy of 
the Narragansett Machine Co., of Providence, R. I. 


PALMARIS 
UONGOSi 
FLEXOR-. 


GREAT PECTORAL, 
SERRATUS MAGNUS? 


EXTERNAL AND 
INTERNAL OBLIQUE 
OF ABDOMEN ' 


STERNO-CLEIDO-MASTOID. 

f TRAPEIIUS; UPPER PART 
.^DELTOID; 

•GREAT PECT0RAU 

-BICEPS; 
triceps; 

.SUPINATOR, 

PRONATOR; 

FLEXOR 
CARPI 
RAOIALlS 



EXTERNAL" 
CASTROCNEMIUS 
TIBIA 

ANTERI0RTI6IAL' 


-CASTROCNEMIUS 
























121 


TRICEPS 



BICEPS FEMORIS-*- 


BICEPS FEM0RI5 
I --VASTUS EXTORNUS; 


plantaris; 

JiXTERNAL- 

"gastrocnemius 


INTERNAI- 

GASTROCNEMIU: 


















122 


fRONTAL BONE — 

NASAL BONE 
Malar hurt 
SUPERIOR MAXIUWW- 


SCAPULA 

STERNUM 


^ PARIETAL BONE, 
TEMPORAL BONE 
OCCIPITAL BONE. 

INFERIOR MAXILLARY 

CERVICAL VERTEBR/fc 
CLAVICLE OR 
COJ.LAR BONE. 


--/-SCAPULA 


•HUMERUS 
Pfl ARM BONE. 


RADIUS, 



PHALANGES 
OP TOES 










123 


PHYSICAL MEASUREMENTS 

Anthropometrical charts, usually, are drawn 
from the measurements of business men and stu¬ 
dents who are not properly developed. A very 
small percentage of business men are interested in 
regular exercise, and only about ten per cent, of 
students in the various colleges and universities 
take the physical training course seriously. The re¬ 
sult is that the ordinary anthropometrical chart 
shows the average measurements of men as they 
are, and not as they should be. The chest meas¬ 
ure of the average man is from two to four inches 
below that of the-trained athlete with ideal propor¬ 
tions. In many instances, athletes do not measure 
up to the proper standards. This is due to a one¬ 
sided method of work, which, of course, produces 
an uneven development, and proportionately, the 
athlete falls short of his possibilities. 

The great contrasts between properly trained 
and untrained men are seen in the upper part of the 
body—the region of the vital organs. But from 
the hips down there is no especially marked differ¬ 
ence. Since men have to use their legs in walking, 
running, or jumping, this natural daily exercise 
keeps the leg muscles firm and in condition; and 
every man boasts, with pride, of the solid develop¬ 
ment of his lower extremities. This fact alone is 
the best argument favoring the regular exercise of 
all the muscles. But since nature does not compel 


124 


man to work the upper part of his body, the chest, 
shoulders, and middle trunk must be developed by 
individual effort. It is a great mistake to neglect 
the coverings of the vital organs, for they improve 
with the advancement of the general superstructure. 

Another noticeable difference in size is in the 
arms. The gymnast, the weight-lifter, and others 
who constantly use their arms, are from one to 
three inches larger around the biceps. 

Women suffer from the same defects. The con¬ 
tours of women would be more pleasing and more 
symmetrical if the measurements of the arms, chest 
and shoulders were greater in girth. A good com¬ 
plexion depends upon an ample lung capacity. 
Twenty or thirty extra cubic inches of breathing 
space will establish and maintain a perfect coloring 
of the skin. 

The figures in the charts may not be ideal, but 
they are superior to the measurements of the aver¬ 
age man or woman. Your general condition— 
health, strength, agility, and complexion—will be 
improved by striving to get nearer to the marks 
indicating perfection in physical development. 


Clothing weighs from six to ten pounds. 


125 


> 

3 


o 

P 

o 

3 

P 

C"t- 

»—<■ 

o 

o 

p 

p 

•1 


M) 

o 


3 

o 

3 

P 

3 


3 

3 

P 

co 

CO 

Ct> 


CO 


O 

CP 

CD 

CO 

p 

3 

P< 


CD 

3 

<■4 

p 

co 



r 

o 

h3 

*1 

td 



o 

o 

o 

3 

P 

3 

Pi 

p 

O 

t—•• 



p 

p 

3 

cn? 

1—ts 

►—•• 
CTC 

| -S 

p 

p 

O 

CD 

P 

TD 

p 

03 

p 

4—'• 

CO 

C-t“ 

p 

co 

c-t- 

CD 

03 

3’ 

CD 

P 


. 

3 


• 

. 

0) 

• 


>-i. ■ 

3 P 

o o 


to 

4 ^ 

O 


3 

CD 

00 

P 


h-r* 

^ <—h 

• 

• 

• 

• 

• 

• 

• 

• 

• 

P it* 










03 










4-4 










h- 1 

4-4 

4-4 



CO 

to 

to 

to 

CO 

o 

M 

CO 

00 

CO 

-1 

to 

CO 


U 


Cn 

cn 

to 

to 

cn 

to 

cn 

cn 


h- 1 









4-1 

CO 


to 



co 

to 

co 

to 

O 

o 

to 

o 

00 

CO 

00 

CO 

o 

00 

O 




U 

—1 



cn 

cn 


4-4 









4- 1 

4^ 

4-4 

to 


4- 1 

CO 

to 

CO 

to 

O 

to 

to 

o 

OO 

o 

oo 

CO 

4- 1 

CO 

05 












U 

cn 



00 

cn 

Cn 

cn 


4- 1 









4-i 

cn 

I— 1 

to 


M 

CO 

to 

co 

CO 

4-4 

Cn 

to 

4- 1 

CO 

o 

CO 

U 

to 

o 

to 




4-i 

to 

cn 





I— 1 









4-4 

05 

4- 1 

to 


4-4 

4*- 

to 

CO 

CO 

to 

cn 

CO 

h- 1 

CO 

o 

O 

U 

to 

o 

o 



cn 

cn 

cn 

cn 

05 

bo 

bo 


4-4 









4-4 


M 

to 


4- 1 

4» 

to 

CO 

CO 

to 

Cn 

CO 

to 

CO 

O 

4-4 

cn 

CO 

4-4 

05 


CO 

to 

bo 

oo 

"cn 

to 

cn 

cn 


l— 1 









h- 1 

00 

h-L 

to 

4-4 

l—l 

4i. 

to 

CO 

co 

CO 

cn 

CO 

to 

O 

4- 1 

to 

05 

U 

to 

to 


05 

cn 



cn 


to 

to 


i— 1 









U-L 

CO 

4-* 

to 

4-i 

1— 1 

U 

to 

CO 

CO 

CO 

cn 

CO 

CO 

O 

4-i 

co 

05 

cn 

CO 

-1 


co 


to 

to 


oo 




to 









4-4 

o 

M- 

to 

4-4 

4- 1 

4^ 

to 

co 

CO 

4^ 

cn 

4^ 

CO 

o 

h- 1 

CO 


cn 

CO 

CO 


to 


4- 

05 

cn 

cn 

cn 

cn 


to 









4-4 


h- 1 

to 

4-4 


4- 

to 

co 

CO 

cn 

cn 

U 

4^ 

O 

to 

U 

00 

05 

U 

o 


05 

cn 

b5 

CO 


cn 

CO 



to 









4-4 

to 

4-1 

to 

4-4 

4-* 

U 

to 

CO 

CO 

cn 

cn 

Cn 

cn 

o 

CO 

U 

CO 


cn 




cn 

bo 


cn 

cn 

bo 

bo 



or 

co 


to 

05 


CO 

CO 


4 - 

05 


CO CO CO 

O OO 05 

cn ~:t ^ 


05 

U 


05 


cn 


cn 

OO 


cn 

i 

CO 


Compare Your Proportions With The Following: 
Height. 4-10 4-11 5 5-1 5-2 5-3 5-4 5-5 5 








ing weighs from seven to ten pounds. 


126 




f 

o 



> 

o 

p 

p 

p 

a<5 

p^ 

ns 

to 1 

OQ* 

o 

o 

1—> 
r-t* 



cr 

p 


1—»« 

o 

o 



s 

3 

o 

»-i. 

p 





p 

d 

. 


. 

o 

o 

p 




B 

p J 

o 

• 


• 

a> 

(D 

h- «• 

(—t- 

• 



p 

02 




• 


to 





I—i. 

o 


P 

pi 


o 

o 


to 

PI 

CD 

o 





CO 

1—1 






p 

to 





P 



pi 


p 

U1 


to 

00 

CD 

l-b 



ip 


OO 

o 

to 





l-j 






CO 


pi 

pi 

pi 

0 

o 


to 

oo 

o 

p 

(D 



—0 

05 

pi 

P 

to 






P 


1—1 

pi 

pi 

' N 

C51 


CO 

CD 

o 

£ 




05 

P 





CP 

>-s 

<D 

02 

to 

05 


1-1 

Pi 

Pi 

o 


CO 

CD 

o 

02 



ip 

05 

00 

05 






Pi 

to 





— / 

C/0 


pi 

to 

i—i 


o 


CO 

o 

pi 

P 



bo 

to 


•d 

00 





o 

o 


pi 

to 

]—i 

p 

o 


p 

o 

pi 

P 




bo 

bn 

Pi 






02 

CO 





- 

to 


pi 

to 

pi 


o 


45- 

pi 

pi 

P 



ip 

ip 

bo 

O 






P^ 

CO 





05 

CO 


pi 

to 

pi 

02 

Cil 


p 

LO 

LO 

P 



bo 



P 

CO 





Pi 

C21 


pi 

to 

i—i 

c"t- 

o 


C51 

to 

to 

a> 



CO 

bo 

bi 

P 






ft* 

CO 





p" 

PJ 


pi 

to 

l—i 

02 

o 


05 

CO 

CO 





on 


o 

CO 










o 

CD 


pi 

to 

P 

r-t- 

o 


05 

p 

CO 

p' 

i 



CO 


cn 


td 



a 

Q 



i—. 

c 

CD 

d 

02 

p 

p 

I—i. 

02 

a> 

02 

P 4 

CD 

02 

CD 

Qfp 

rr‘ 

pi 


c~i- 

p 

P 

pi 

l—l» 

02 

. 




Co 

ao 



. 

(D 

. 

p 

C3- 

• 

• 


X 



(—+■ 




d 


• 

* 

• 

• 






• 

• 

• 

• 

• 

• 


• 

• 

• 

• 

• 

—1 


Pi 

CO 

to 

CO 

CO 

o 

cn 

1 

O 

p 

05 

Cl 

to 

oo 

CO 

bit 

cn 






>— i 

CO 

to 

CO 

CO 

pi 

pi 

cn 

■ 

pi 

CO 

05 

PI 

p 

00 

p 



bn 





pi 

CO 

to 

CO 

CO 

pi 

to 

cn 

t 

p 

CO 

-1 


P 

C5I 

cn 

bi 

bi 

cn 

bn 

cn 



pi 

CO 

to 

CO 

CO 

pi 

CO 

cn 

■ 

LO 

p 

oo 

oo 

ct 

to 

05 



bi 





pi 

CO 

CO 

CO 

CO 

pi 

CO 

cn 

to 

Cn 

o 

CD 

05 

CD 

pi 


CO 


I— 1 

CO 

CO 

p 

CO 

pi 

p 

cn 

• 

to 

05 

pi 

o 

-1 

05 

00 


pi 

CO 

CO 


CO 

M 1 
cn 

cn 

l 

CO 


to 

M- 

CO 

CO 

CD 


to 







pi 

Cil 

Pi 

CO 

CO 

p 

CO 

05 

1 

CO 

pi 

to 

to 

CD 

o 

o 

cn 

bn 

cn 





pi 

CO 

CO 

p 

CO 

p 

05 

cn 

i 

P 

00 

CO 

to 

CD 

P1 

i—i 


bn 


cn 

cn 

P 

p 

pi 

CO 

CO 

p 

P 

PJ 

05 

p 

CD 

CO 

p 

p 

05 

bi 

cn 

bn 





pi 

P 

CO 

p 

P 

P 

00 

05 

1 

CM 

O 

p 

cn 

to 

P 

P 


bi 






pi 

p 

CO 

p 

p 

P 

CD 

05 

I 

cn 

pi 

p 

05 

CO 

CO 

LO 

bn 

cn 

bi 






Compare Your Proportions With The Following: 














127 


MEASUREMENT BLANKS 

The following blanks are provided for your con¬ 
venience. Before you begin a regular course in 
exercise measure yourself and jot down the figures 
in the blank space. 

You will find interest in comparing your propor¬ 
tions to the measurements of trained and developed 
men and women. Your records should be taken 
without shoes or clothing. Shoes add nearly an 
inch to height, and clothes weigh from six to ten 
pounds. 

These abridged measurement blanks are especial¬ 
ly designed to economize time. Only the import¬ 
ant parts of the body are to be considered, since 
the non-essentials do not particularly interest the 
average person. 

The following simple rules will aid you to meas- 
use yourself correctly: 

Chest (natural)—Pass the tape under the arms 
—close to the armpits—and over the nipples on 
men, and above the breasts on women. 

Chest (expanded)—Measure in the same way 
after taking a deep, full breath. 

Waist—T he smallest part. 

Hips —The largest part. 

Biceps (upper arm)—Bring the first hard to 
shoulder—firmly contracting the muscles—and 
measure the largest part. 


128 


Forearm —Clinch the fist—and measure largest 
part. 

Thigh—Calf —The largest parts. 

After working three months, make a second rec¬ 
ord of yourself and you will be surprised at the 
improvement. 

To increase the interest in your physical advance¬ 
ment, measure yourself every three months there¬ 
after until the eight blanks are filled, and you will 
have a concise history of your development. At the 
end of the two years planned for your work, you 
will be such a different man or woman that no 
argument will be necessary to stimulate you to re¬ 
main in fine condition. 




129 



Fir «t 8econd 

Third 

Fourth 

Date 





Age 





Weight 





Height 





Chest 





Chest Exp. 

Waist 









Hips 



1 



R 

L 1 

R 

L | 

R 

L 

R 

L 

Biceps 








Forearm 








— 

Thigh 








Calf 









Lung Cap. 
(cubic in.) 










Measurement blanks 




































































































130 



Fifth 

i th 

Seventh 

Eighth 

Date 





Age 





Weight 





Height 





Chest 





Chest Exp. 





Waist 





Hips 






R 

L 

R 

L 

R 

L 

R 

L 

Biceps 









Forearm 









Thigh 









Calf 

Lung Cap. 
(cubic in.) 



— 

■ 






Measurement blanks 
















































































































Part III 


Graded 


c 


ourse in Apparatus Work for 
Gymnasium Practice 


















































133 

GRADED COURSE IN APPARATUS WORK 
EOR GYMNASIUM WORKERS 

ABBREVIATIONS 

V.=Vault 

R.=Right 

L.=Left 

(Note: A vault implies the use of the hand or 
hands in jumping on or over a piece of appar¬ 
atus. 

A jump should be executed without touching 
the apparatus with the hands.) 

(Note: These drills may be re-arranged to 
suit any instructor.) 

VAULTING BAR 
No. i 

1 Run under bar 

2 Run under bar and back 

3 Front circle and snap up 

4 Snap under 

5 Snap under and back 

6 V. one foot on bar to R. and off 

7 Same to L. 

8 Run under, turn. V. to arms rest and push off 

backwards 

9 Run under, hold, chest out, head back 

io Same as No. 8—push off for distance, for 
height 

n R. leg on bar, jump over without touching 
hands 


134 


12 Same L. 

13 V. both feet on bar, R. hand grasping upright, 

L. hand on bar 

14 Same L. 

15 Continuous run, under and back, in circle 

Vaulting Bar 
No. 2 

1 V. to R. 

2 V. to L. 

3 V. R. leg between hands, swing L. over and 

off 

4 Same L. 

5 V. Yi turn, catch bar with R. hand 

6 Same L. 

7 V. feet on bar, between hands, jump off 

8 V. to R., L. leg between hands, R. extended 

9 Same to L. 

10 R. hand run under 

11 L. hand run under 

12 Straddle V., feet on bar, jump off 

13 Same, touch heels 

14 Same, touch toes 

15 Same, arms over head 

Vaulting Bar 
No. 3 

1 V. and repeat to R. 

2 Same L. 

3 V. and repeat to R. and run under 


135 


4 Same L. 

5 V. and repeat to R. and snap under 

6 Same L. 

7 V. to R. and back to L. 

8 Same L. 

9 Same to R. and run under 

10 Same L. 

11 Same to R. and snap under 

12 Same L. 

13 Vault between hands—hold 

14 Straddle vault 

15 Run under—sit on bar—slip back to knees— 

fall back 


Vaulting Bar 
No. 4 

1 V. to R.—L. hand under 

2 V. to L.—R. hand under 

3 Cut off R. hand with R. leg—swing L. over 

4 Same L. 

5 Circle bar 

6 Circle bar and run under 

7 Circle bar and snap under 

8 V. R. leg through hands—front knee whirl— 

swing L. over 

9 Same L. 

10 Straddle V.—twist to R. 

11 Straddle V.—twist to L. 

12 V. legs over to R. hook knees—fall back 


136 


13 Same L. 

14 Distance V. to R.—L. hand under 

15 Same L. 

Vaulting Bar 

No. 5 

1 Horizontal V. to R. 

2 Same L. 

3 Straddle V.—J 4 turn—V. on bar—jump off J 4 

turn 

4 High V. jump (double up, balance and off) 

to R. 

5 Same L. 

6 Circle bar from knees 

7 Same—snap under 

8 V. legs to straddle—slip back to knees—back 

circle and cut off 

9 Snap under— y 2 turn to R. 

10 Same L. 

11 V. R. leg through hands—back knee whirl— 

swing L. leg over 

12 Same L. 

13 Pivot V. to R.—throw one leg over—turn— 

and run or snap under bar 

14 Same L. 

15 Handspring 


Vaulting Bar 
No. 6 

1 V. between hands—front double knee circle 


137 


2 Same—back double knee circle 

3 Snap under, light on all fours 

4 V. between hands—swing back, shoot through 

over bar 

5 Front hand and toe revolve 

6 Snap under, turn to R., light on all fours 

7 Same L. 

8 V. between hands—change grip—hand and 

small of back whirl 

9 Front circle—come to original position 

10 Front knee whirl—on first circle bring other 

leg over and double knee whirl 

11 Heel revolve and cut off 

12 V. between hands for distance—and front roll 

over 

13 V. to R. and back V. back 

14 Same L. 

15 Back to bar vault to knees—front circle and 

heel cut off 

Vaulting Bar 

No. 7 

1 Pivot V. to R. 

2 Same L. 

3 Handstand V. to R. 

4 Same to L. 

5 Handstand and cut off between hands 

6 Handstand and spring off 

7 Feet and hand revolve and cut off 


1 


rsH 


8 Feet and hand revolve 

9 Hand and toe revolve 

10 Back kip 

11 Vault, cut off both hands with both legs to R. 

12 Same L. 

13 Knee, hand and toe revolve 

14 Handstand and straddle cut off 

Vaulting Bar 
No. 8 


1 Back V. to R. 

2 Same L. 

3 Snap under and y 2 turn—and back—and hand¬ 

spring 

4 Hand and toe revolve and handspring 

5 Back kip—shoot through—cut off 

6 Handspring and twist to R. 

7 Same L. 

8 Straddle V. and twist—knee circle and run 

under-—turn and handstand and cut off be¬ 
tween hands 

9 Snap under and forward somersault 

10 Hand and toe revolve and then feet and hand 
revolve and cut off 

11 V. to R. and heel cut off 

12 Same L. 

13 Shoot through and clear bar 

14 Same—twist to R.—L. 


lx CO 


139 

Vaulting Bar 
No. 9 

One-Hand Exercises 

1 R. hand grasp bar—run under 

2 Same L. 

3 Run under and back—R. hand 

4 Same L. 

5 R. hand V. L. foot on bar 

6 Same L. 

Snap under—R. hand 
Same L. 

9 R. hand V. 

10 L. hand V. 

11 R. hand V. stiff knees—touch toes 

12 Same L. 

13 R. hand V. catch bar with L. hand 

14 Same L. 

15 R. hand V. to sitting position 

16 Same L. 

Vaulting Bar 
No. 10 

One-Hand Exercises 

1 R. hand V. and repeat 

2 Same L. 

3 R. hand V., catch bar with L. hand and vault 

back 

4 Same L. 

5 R. hand V. and repeat and run under 

6 Same L. 


140 


7 R. hand V. and repeat and snap under 

8 Same L. 

9 R. hand run under—hold curve body 

10 Same L. 

11 R. hand snap under and turn 

12 Same L. 

13 R. hand V. and repeat, and snap under and y 2 

turn 

14 Same L. 

15 V. to R. both hands reverse grip 

16 Front circle'—hands to floor and roll over 

BUCK 

No. 1 

1 Straddle V. * 

2 V. to R. 

3 V. to L. 

4 V. R. foot on buck and jump 

5 Same L. 

6 Same R. and y 2 turn 

7 Same L. and ]/ 2 turn 

8 R. hand straddle V. 

9 L. hand straddle V. 

10 Same as No. 8—L. hand behind back 

11 Same as No. 8—R. hand behind back 

12 Same as No. 8—L. hand back of head 

13 Same as No. 8—R. hand back of head 

14 Same as No. 8—L. hand high 

15 Same as No. 8—R. hand high 


141 

16 V. both feet oil buck and jump 

17 Same—touch toes (knees straight) 

18 Same—touch heels 

19 Same—arms high over head 

Buck 
No. 2 

1 Straddle V. and roll over 

2 Straddle jump over—throwing R. leg first 

3 Straddle jump over—throwing L. leg first 

4 Straddle jump from both feet 

5 Run—jump on buck and off 

6 Hurdle over—R. foot on buck 

7 Same L. 

8 Flat foot jump on buck 

9 Same—and full turn to R. 

10 Same—and full turn to L. 

11 Run, jump on buck and jump for distance 

12 V. to knees and off 

13 Straddle V. and twist to R. 

14 Straddle V. and twist to L. 

15 V. between hands 

16 Hurdle jump over 

Buck 
No. 3 

1 Jump from R. to L. foot on buck—hold— 

balance 

2 Jump from L. to R. foot on buck—hold— 

balance 


142 


3 Jump from R. foot L. knee on buck and off 

4 Jump from L. foot R. knee on buck and off 

5 Jump from both feet to knees—without touch¬ 

ing hands 

6 Same—off R. side 

7 Same—off L. side 

8 Jump over—take off from R. foot 

9 Jump over—take off from L. foot 

10 Jump over—take off from both feet 

11 Hurdle V.-—legs over before hands touch 

12 Straddle V. to seat—off 

13 V. to seat between hands 

14 V. between hands and 3^2 turn to R. 

15 V. between hands and 3^ turn to L. 

16 Slide over and roll over 

17 Jump from both feet to buck—hold—balance 

Buck 
No. 4 

1 Jump from R. foot—twist to buck—back 

jump off 

2 Jump from L. foot—twist to buck—back jump 

off 

3 Straddle V. for distance 

4 Straddle V., take off from both feet one or 

two yards from buck 

5 V. to knees—jump to feet and off 

6 V. to knees—and dive off 

7 Straddle V.—twist and back roll over 


8 

9 

io 

ii 

12 

i3 

14 

15 

16 

i 

2 

3 

4 

5 

6 

7 

8 

9 

io 

ii 

12 


Straddle V.=Hwist and vault back 
Cut off R. hand—hold—legs horizontal—off 
Cut off L. hand—hold—legs horizontal—off 
Cut off both hands—hold—legs horizontal—off 
Cut off R. hand—then L. to floor and vault 
Back twist V. to R. 

Back twist V. to L. 

Dive over 
Handspring 

Buck 
No. 5 

Jump to buck—jump y 2 turn to R.—back jump 
off 

Jump to buck—jump J 4 turn to L.—back 
jump off 

Jump on buck and dive off 
Back twist V. and back roll over 
Shoulder stand 
Neck spring 

R. hand straddle V. and twist 
L. hand straddle V. and twist 
R. hand straddle V. and twist, L. hand V. 
back 

L. hand straddle V. and twist, R. hand V. 
back 

R. hand straddle V. and twist, R. hand V. 
back 

L. hand straddle V. and twist, L .hand V. 
back 


144 


13 Hurdle V.—legs over—touch hands —Yi turn 

to R. 

14 Hurdle V.—legs over—touch hands—^2 turn 

to L. 

15 Straddle V.—kick buck with R. foot 

16 Straddle V.—kick buck with L. foot 

17 Straddle V.—kick buck with both feet 

18 Handspring and roll over 

Buck 
No. 6 

1 Straddle jump—twist—V. on buck—back 

jump off—^2 turn to R. 

2 Same to L. 

3 Straddle jump—twist—and straddle jump 

back 

4 Pivot V. to R. 

5 Pivot V. to L. 

6 Back twist V. and handspring back 

7 Handspring and twist to R. 

8 Handspring and twist to L. 

9 Handstand 

10 Push up to handstand 

11 Handstand and straddle cut off 

12 Handstand and cut off between hands 

13 Vault between hands and push up to hand¬ 

stand 

14 Leap to handstand 

15 Backward somersault 

16 Forward somersault 


145 


END SERIES 
Parallel Bars 
No. x 

1 Swing R. leg over R. bar and off to R. 

2 Same L. 

3 V. to straddle on bars and off to R. 

4 Same L. 

5 V. to sitting position to R. bar and off 

6 Same L. 

7 V. both feet on R. bar and jump off 

8 Same L. 

9 V. both legs on R. bar—full turn to sitting 

position and off 

10 Same L. 

11 V. to straddle on bars, hands in front and off 

to R. 

12 Same L. 

13 V. both legs on R. bar—turn to arms rest— 

push off backward 

14 Same L. 

15 Straddle across bars from end to end—straight 

arms and knees 

16 V. both feet on R. bar—jump off backward 

17 Same L. 

18 V. both legs to sitting position on R. bar— 

fall back—bring legs up and snap off for¬ 
ward 

19 Same L. 


146 


Parallel Bars 
No. 2 

1 V. both legs over R. bar— turn- —push off— 

hands on R. bar 

2 Same L. 

3 V. both legs over R. bar—turn—snap under 

both 

4 Same L. 

5 V. both feet on R. bar—jump over L. bar 

6 -Sarne L. 

' 7 V. both legs over R. bar—then V. both legs 
to L. over L. bar 
• 8 ■ Same other side 

9 V. to sitting position on R. bar—legs inside— 
off to R. 

io, S ame L. 

11 Same as No. 9—only off to L. 

12 Same as No. 10—only off to R. 

.13 • Y. to straddle—hands in front—swing off be¬ 
tween bars to R. 

14 , S^me L. 

15 Front walk to opposite end—parallel bar posi- 
. tipn—chest out—head up—knees straight 

• and together—toes pointed down 

16 V. both feet on bars—off R. 

17 Same L. 


147 


Parallel Bars 
No. 3 

1 V. to R. 

2 V. to L. 

3 V. to R.—turn to R. 

4 V. to L.—turn to L. 

5 V. to R.—turn to L. 

6 V. to L.—turn to R. 

7 Walk across—two steps each hand 

8 V. to R. for distance 

9 V. to L. for distance 

10 Walk across—three steps each hand 

11 V. to R. face bars, snap under both 

12 Same L. 

13 Walk half way—turn ’round—walk off 

14 Feet on bars—flex arms—off to R. 

15 Same L. 

16 V. to R. for distance—turn to R. 

17 V. to L. for distance—turn to L. 

18 ,V. to R. for distance—turn to L. 

19 V. to L. for distance—turn to R. 

Parallel Bars 
No. 4 

1 V. to sitting position on R. bar—hands in 

front—swing legs between—off to L. 

2 Same from L. bar 

3 Back walk across 

4 Hand jump forward 


148 


5 V. to R.—one leg between 

6 Same L. 

7 V. both legs over R. bar—turn to arms rest 

—V. over both 

8 Same L. 

9 V. to feet on bars—knees straight—push for¬ 

ward (hand walk) 

10 V. to straddle—hands in front—feet on bars— 

back straight—face down—walk forward on 
hands 

11 V. to R.—one leg between—turn to R. 

12 Same L. 

13 Forward dip 

14 V. to R.—one leg between—turn to L. 

15 V. to L.—one leg between—turn to R. 

16 Bicycle run across—stiff arms 

17 Walk across—stiff knee movement 

Parallel Bars 
No. 5 

1 V. to thighs on R. bar—hands in front—V. 

to L. 

2 Same from L. bar 

3 Long straddle—reach forward to ends of bars 

—face down—pull with arms—slide over 
ends 

4 Swing dip—jump to straight arms 

5 Dip—V. to feet—jump to R. 

6 Dip—V. to feet—jump to L. 


7 

8 

9 

io 

ii 

12 

13 

14 

i5 

16 

i7 

18 

19 

i 

2 

3 

4 

5 

6 

7 

8 

9 

io 

ii 

12 

13 


149 


Swing dip—feet on bars to ends 

Forward swing jump 

Swing jump on backward swing 

Combine Nos. 8 and g 

V. to sitting position on R. bar—roll off 

Same L. 

Easy kip at ends and off 
Back V. to R. 

Back V. to L. 

Back V. to R.—turn out 
Back V. to L.—turn out 
Back V. to R.—turn in 
Back V. to L.—turn in 

Parallel Bars 
No. 6 

Pivot V. to R. 

Pivot V. to L. 

Front shoulder roll over 

Swing dip to feet—walk across—handspring 
Front shoulder roll—both legs to R. 

Same L. 

Pivot V. to R.—catch bar with L. hand 
Pivot V. to L.—catch bar with R. hand 
Front walk—down grade 
Front walk—up grade 
Shoulder stand 

Sit on R. bar—hands in front—dip V. to L. 
Same from L. bar 


150 


14 Chest stand—drop and catch 

15 Shoulder roll—legs between bars 

16 Back straddle to opposite end 

17 “Grapevine” 

18 Straddle forward—handspring from ends 

19 Cut off both hands to straddle on bars—come 

to sitting position on R. bar—legs between— 
bend backward—hook toes under L. bar— 
hands to floor and down 

Parallel Bars 
No. 7. 

1 V. to R.—V. between bars and over 

2 Same L. 

3 V. to sitting position on R. bar—roll over one 

movement 

4 Same L. 

5 Pivot V. from middle of bars to R. 

6 Same L. 

7 Back straddle to middle—twist—front straddle 

to ends and cut off 

8 Grasp ends inside grip—swing forward—on 

backward swing cut off hands with legs 

9 Three forward roll overs—handspring off 

10 Three back roll overs—handspring off 

11 Handspring off ends—with swing—bend arms 

12 One kip on top of bars 

13 Sit on R. bar—dip V. to L.—turn—back dip 

V. to R. 


151 


14 Half arm kip from ends 

15 Long swing and straight arm kip 

16 Cut off both hands with both legs—catch 

17 Shoulder roll over—both legs to R.—turn— 

kip from side—(use feet) turn—roll off 

18 Back handspring from ends 

Parallel Bars 
No. 8 

1 Roll over—hook one leg on R. bar, backward 

turn—and off to R. 

2 Same L. 

3 V. to arms rest—back roll—kip up—repeat 

4 Swing dip—straight knees—handspring off 

5 Front walk—bent arm position 

6 Kip at ends—three kips—handspring off 

7 Back kip at ends 

8 Back kip at ends—front kip—handspring off 

9 Roll over—kip up—repeat to ends 

10 Roll over—kip up—pivot V. to R. 

11 Roll over—kip up—pivot V. to L. 

12 Wrist grip on ends—turn back—feet to floor— 

kip—roll—and R. leg hook on R. bar—off 
side 

13 Same from L. bar 

14 V. to straddle on bars—“grapevine” to middle 
—back roll over and back handspring off 

V. both legs over R. bar—turn—handspring off 
side of L. bar 


15 


152 


16 Same L. 

17 Hand stand 

Parallel Bars 
No. 9 

1 Jump in between bars—turn—V. to R. 

2 Same L. 

3 Cut off R. hand—swing R. leg over both bars 

—then L. leg over both—twist on back swing 
—roll over and handspring off 

4 Cut off R. hand with both legs (outward 

swing) 

5 Same L. 

6 Same R. (inward swing) 

7 Same L. 

8 Same as No. 4 backward handspring 

9 Same as No. 6 back handspring 

10 Cut off R. hand with both legs also L. hand 

in same swing (double cut off) 

11 Roll over—straddle—roll forward and between 

without using hands—legs rigidly spread 

12 Straight arm kip and hand stand from ends 

13 Hand stand, walk across 

14 Hand stand and cut off at ends 

15 Hand stand and turn ’round (in middle) 

16 Hand stand and slow spring from ends 

17 Hand stand and straight arm spring from ends 

18 Straddle roll over—kip—back “giant swing” 

19 Back somersault from ends or side 

20 Front somersault from ends or side 


153 


21 Hand stand on one bar—cut off 

22 Somersault from arms rest swing in middle 

23 Somersault from handstand 

Parallel Bars 
Middle Mounts 

1 V. to sitting position on bar—same L. 

2 Same as No. 1—swing legs over both bars— 

Same L. 

3 V. feet on R. bar and over both 

4 Same L. 

5 V. to straddle on bars—bring legs together— 

drop through and catch with arms 

6 Stand under bars—pull legs over head and 

over top of bars—hook heels under and come 
to straddle position—same from side 

7 V. to R. over both bars 

8 Same L. 

9 V. between hands over both 

10 V. feet between hands on 1st bar—jump over 

2nd 

11 Same as No. 10—handspring over 2nd bar 

12 V. through hands over both 

13 Grasp distant bar and circle both 

14 Kip from side—V. to R. over both—same L. 

15 Jump to sitting position—swing under—hook 

knees—let go hands—hook toes—rise above 
bars—off 

16 Handspring over both bars—hands on 1st bar 


154 

' SIDE HORSE 
No. i 

1 V. straddle end push off 

2 R. leg over end—off other side—same L. 

3 V. straddle end—off side to R.—long horse to 

rear 

4 Same L. 

5 V. feet on horse and jump off 

6 Same, y 2 turn to R. 

7 Same, y 2 turn to L. 

8 Same, full turn to R. 

9 Same, full turn to L. 

10 V. straddle end—forward off—long horse to 

rear 

11 Same other end 

12 V. R. foot to R. on horse—off 

13 Same L. 

14 V. both feet to R. on horse—off 

15 Same L. 

16 V. feet to straddle on horse—off 

17 Reverse grip—front horizontal 

18 Slide over and roll over 

Side Horse 
No. 2 

1 V. to R. 

2 V. to L. 

3 V. through hands 

4 R. leg over cut off R. hand—L. leg over and 

off 


5 

6 

7 

8 

9 

io 

ii 

12 

13 

14 

15 

l6 

17 

18 

19 

I 

2 

3 

4 

5 

6 

7 

8 

9 


155 


Same L. 

Straddle V. 

V. on horse—jump—touch toes 
V. on horse—jump—touch heels 
Same, hands high over head 
Run, jump on horse from R. foot 
Run, jump on horse from L. foot 
V. to R.—legs straight 
V. to L.—legs straight 
Straddle V.—twist to R. 

Straddle V.—twist to L. 

Hurdle over from R. foot 
Hurdle over from L. foot 
Straddle end “scissors’’ and off 
Mount R. end—R. leg to horse—swing L. 
over—“scissors”—swing to opposite end— 
off backwards—same L. 

Side Horse 
No. 3 

Flat foot jump on horse 
Flat foot jump over horse 
V. one leg through to R. 

V. one leg through to L. 

R. leg over end and V. to L. 

L. leg over end and V. to R. 

V. to R.—arms bent feet high 
Same L. 

Hurdle V. through hands 


156 


10 Same, twist to R. 

11 Same, twist to L. 

12 R. hand turn V. (R. hand inside grip) 

13 Same L. 

14 Straddle V.—twist—V. back 

15 V. to R.—back V. back 

16 Same L. 

17 Straddle V. both hands on R. pommel 

18 Same L. 


Side Horse 
No. 4 

1 V. through pommels to sitting position—throw 

R. leg back—push off end 

2 Same, throwing L. leg back 

3 V. to arms rest—R. leg pivot (cut off both 

hands with R. leg) 

4 Same with L. 

5 V. to R.—cut off R. hand to sitting position— 

turn—straddle L. end—hands on pommels— 
V. to R. 

6 Same L. 

7 V. to R.—cut off R. hand to sitting position— 

L. leg over backwards—about face—R. leg 
over L. end to straddle— y 2 pivot V. to L. 

8 Same from other end 

9 Throw legs to R. without touching legs to 

horse—cut off both hands—to first position 
10 Same L. 


15 ? 


11 Pivot V. to R. 

12 Pivot V. to L. 

13 Straddle end—V. between pommels 

14 Same, other end 

15 Dive over 

16 Handspring 

17 Neckspring 

Side Horse 
No. 5 

1 V. and repeat to R. 

2 Same L. 

3 V. to R.—back to L. 

4 V. to L.—back to R. 

5 Repeat No. 1 and V. through hands 

6 Same L. 

7 Repeat No. 1 and straddle V. 

8 Same L. 

9 V. through hands—turn—V. through hands— 

turn—slide and roll over 

10 V. through hands and back V. through hands 

and handspring over 

11 Front horizontal V. through hands 

12 Straddle V. twist and repeat—handspring 

13 Handstand on floor—back to horse—come to 

sitting position—balance and off 

14 Pivot V. to R. and straddle L. end 

15 Pivot V. to L. and straddle R. end 


oo 


158 

Side Horse 
No. 6 

1 Handstand V. to R. 

2 Handstand V. to L. 

3 V. one leg through hands—come to straddle on 

end—“scissors”—feet on horse and hand¬ 
spring off end 

4 Same, off opposite end 

5 Handstand and cut off (feet between hands) 

6 Handstand 
One arm balance—twist off 
V. to arms rest—push up to handstand 

9 V. to sitting position between hands and push 
up to handstand 

10 Straddle V.—twist—handstand—come to sit¬ 

ting position between hands—back roll off 

11 Handstand and straddle cut off 

12 Handstand and turn ’round 

13 Handstand—come to straddle on end—back 

roll off 

14 Back somersault from horse 

15 Front somersault from horse 

Long Horse 
No. 7 

1 V. to straddle and off 

2 Same with “scissors” 

3 V. to feet on horse and run over 

4 V. to feet on horse—straddle V. over end 


159 


5 V. to R. 

6 V. to L. 

7 V. on end—pivot V. to R. 

8 Same L. 

9 V. to feet on horse—run across—all fours 

10 Run—leaping V. to center of horse—let legs 

come down to R. 

11 Same L. 

12 Side V. to R.—R. hand on horse—R. leg first 

13 Same L. 

14 Run, leaping V.—hands to center of horse— 

cross or “scissors” legs in air—come to 
straddle position—off 

15 Roll over to straddle 

16 Roll over—both legs to R. 

17 Roll over—both legs to L. 

18 Side jump to R. on horse 

19 Side jump to L. on horse 

20 Side jump to R. over horse 

21 Side jump to L. over horse 

22 V. feet on horse—handspring off end 

23 Long V. over 

24 Long V.—“scissors”—light facing horse 

25 Long leaping handspring 

26 Long dive over 

27 Shoulder stand 

Side Horse—Miscellaneous 
No. 8 

1 V. to knees and off 


160 


2 V. to knees—jump to feet and off 

3 Back roll off 

4 Straddle R. end—swing to opposite end— 

straddle and off 

5 Same L. 

6 V. through hands—turn—push off 

7 V. to R. (one hand) 

8 V. to L. (one hand) 

9 V. to R. (one hand) touch toes 

10 V. to L. (one hand) touch toes 

11 R. hand 3 ^ pivot V. 

12 L. hand 5^ pivot V. 

13 R. hand V. to feet on horse 

14 L. hand V. to feet on horse 

15 R. hand V. face horse 

16 L. hand V. face horse 

17 R. hand straddle V. 

18 L. hand straddle V. 

19 R. hand straddle V.—twist to R. 

20 L. hand straddle V.—twist to L. 

HORIZONTAL BAR 
No. 1 

1 Hang by hands—bar position 

2 Hang by R. hand 

3 Hang by L. hand 

4 Hang—draw knees up 3 times 

5 Hang—draw R. knee up—extend leg 

6 Hang—draw L. knee up—extend leg 


161 


7 Raise legs up—knees bent—touch toes to bar 

8 Chin bar 3 times 

9 Same with reverse grip 

10 Chin up—draw knees to chin 

11 Chin up 3 times—changing grip each time 

12 Hands together—chin up—hands apart—down 

—and repeat 

13 Swing—opening and closing legs at end of 

each swing 

14 Swing—moving from R. to L. with both hands 

15 Chin up—rise above bar—R. elbow first 

16 Same L. 

17 Chin bar—hand walk from side to side 

Horizontal Bar 
No. 2 

1 Swing drop on forward swing 

2 Swing drop on backward swing 

3 P'orward swing y 2 turn to right 

4 Same to left 

5 Backward swing ]/ 2 turn to right 

6 Same to left 

7 Chin up 

8 Chin up—let go left hand and hold with right 

9 Same with other hand 

10 Chin up—bring knees to chest 

11 Chin up—legs to front horizontal 

12 Chin up—right arm over bar, then left and 

push to arms rest 


162 


13 Circle or curl through hands 

14 Same, and back again 

15 Same, let go right hand—let go left 

16 Chin up—reverse grip 

17 Back swing for distance turn to R. 

18 Same L. 

Horizontal Bar 
No. 3 

1 Standing under bar—jump—big swing 

2 Distance jump for bar—R. leg on and over 

3 Distance jump for bar—L. leg on and over 

4 Distance jump for bar—R. leg on—turn—sit 

on bar 

5 Distance jump for bar—L. leg on—turn—sit 

on bar 

6 Distance jump for bar—R. leg on L. over—sit 

on bar 

7 Distance jump for bar—L. leg on R. over— 

sit on bar 

8 Combined grasp—change on back swing 

9 Jump for bar, swing both legs over and off 

10 Same, with legs between hands 

11 Jump for bar—curl through hands—off on 

back swing 

12 Swing—clap hands together—catch 

13 Movement for kip—elbows and knees stiff— 

bring feet to bar 

14 Swing—touch hands to chest—catch again 

15 Same, touch hands to thighs 


163 

Horizontal Bar 
No. 4 

1 Pull up right, left hand grasping wrist 

2 Same with other hand 

3 Hang arms length, legs to front horizontal 

4 Hang by legs at knees 

5 Same, remove right and back, remove left and 

back 

6 Chin up—bring knees to chest and slow circle 

over 

7 Hang at arms length, legs to front horizontal 

and slow circle over 

8 Jump, catch bar and quick circle over 

9 Same with free circle 

10 Front circle 

11 Shoulder dislocate 

12 Right leg get up 

13 Left leg get up 

14 Same between hands with right leg—same with 

left leg 

15 Both legs get up between hands 

Horizontal Bar 

No. 5 

1 Both legs get up legs outside of hands 

2 One leg get up on back swing 

3 Same with left 

4 Same, right leg between hands 

5 Same, left leg between hands 


6 

7 

8 

9 

io 

ii 

12 

13 

14 

15 

i6 

i7 

18 

i 

2 

3 

4 

5 

6 

7 

8 

9 

io 


164 


Both legs get up on backward swing—legs be¬ 
tween hands 

Same, legs outside of hands 
Right knee whirl (or circle) 

Same with left 

Right knee whirl backwards 

Same with left 

Double knee whirl forward—legs between 
hands 

Same backwards 

Same forward, legs outside of hands 
Same backwards 
Two circles—one movement 
Circle bar to sitting position—to R. 

Same L. ] 

Horizontal Bar 
No. 6 

Swing drop from knees 

Same from top of bar 

Still drop from knees 

Right leg swing drop 

Left leg swing drop 

Right leg still drop 

Left leg still drop 

Swing drop turn and catch bar 

Same to left 

Sit on bar, grasp with both hands, pull legs 
back and off 


165 


11 Straddle to top of bar, swing backward and 

cut off 

12 Swing ^2 turn and catch 

13 Pull up to arms rest 

14 “Shoot through” 

15 Back roll off 

Horizontal Bar 
No. 7 

1 Front roll off 

2 Elbow and back revolve 

3 Hand and back revolve 

4 Knee and elbow revolve 

5 Stomach, elbow and thigh revolve 

6 Full circle from knees 

7 Hand knee and toe revolve “angel” 

8 Feet and hand revolve cut off 

9 Feet and hand revolve backward 

10 Same forward 

11 Hand and toe revolve 

12 Swing kip 

13 Short kip 

14 Still kip 

15 Long swing pull up kip 

16 Kip—repeat three times 

17 3 kips full arm—2 kips close to bar 

18 On back swing, put feet to bar—sole cut off 

Horizontal Bar 
No. 8 

1 Back kip 


166 


2 Kip—right hand top grip, left hand under 

grip, swing, turn and kip 

3 Kip—both hands under grip 

4 Half knee circle—change from side to side 

5 Right cross leg, get up 

6 Left cross leg, get up 

7 Slow pull up (shoot through) 

8 Same with reverse grip 

9 “Shoot through” without touching bar 

10 Crotch whirl—forward—backward—side ways 

11 One knee whirl, bring other leg over 

12 Same with other leg 

13 Swing from knees and back pull off 

14 Same and catch bar 

15 Toe cut off 

16 Jump for bar—rise above bar with reverse 

grip 

17 One kip—one under bar—long pull up 

18 Kip—R. heel on bar 

19 Curl between hands—rise above bar 

20 Kip—sit on bar—fall back 

Horizontal Bar 
No. 9 

1 Short swing and somersault 

2 Sit on bar and roll off backwards 

3 Kick off 

4 Sit on bar and kick off 

5 Forward cut away 


167 


6 Hand and heel revolve and cut off 

7 Handstand 

8 Kip and handspring 

9 Kip, handstand and cut off 

10 Fly away 

11 Back somersault from top of bar 

12 Forward somersault from top of bar 

13 Front giant swing 

14 Back giant swing 

15 Double giant swing 

HORIZONTAL LADDER 
No. 1 

1 Walk across—hands outside 

2 Walk across—hands inside 

3 Walk across—alternate No. 1 and No. 2 

4 Walk across—on R. side—R. hand leading 

5 Walk across—on L. side—L. hand leading 

6 Walk across—on rounds—forward 

7 Walk across—skipping one round each time— 

forward 

8 Repeat No. 1 backwards 

9 Repeat No. 2 backwards 

10 Repeat No. 3 backwards 

11 Repeat No. 6 backwards 

12 Repeat No. 7 backwards 

13 Swing, jump forward 

14 Swing, jump backward 

15 Side jump to R. 


168 


16 Side jump to L. 

17 Front walk y 2 arm 

18 Back walk y 2 arm 

19 Curl through—hook toes in rounds 

20 From top of ladder—come down between 

rungs 

21 From top of ladder—front horizontal down 

over side 

Horizontal Ladder 
No. 2 

1 Walk across—changing from rounds to out¬ 

side of ladder 

2 Forward jump across—hands outside 

3 Forward jump across—hands inside 

4 Forward distance jump—catching rounds— 

then outside 

5 Forward distance jump—catching first outside 

then rounds 

6 Alternate jumps from rounds to outside 

7 Side to side jump—forward and backward 

8 Walk across—legs front horizontal 

9 Jump—catch outside—curl through and back 

10 Jump—catch outside—curl through, drop and 

repeat 

11 Hands outside, rise above and sit on bars 

12 Front walk—knees up 

13 Back walk—knees up 

14 Front jump—knees up 


tx X 


169 


15 Back jump—knees up 

16 Legs over sides—hook toes—come to sitting 

position on top of ladder 

17 Wrist kip on side 

18 Pull up between rungs to top 

Horizontal Ladder 
No. 3 

1 Forward walk across, up grade 

2 Forward walk across, down grade 

3 Forward walk across, down, up and down 

4 Forward walk across, up, down and up 

5 Circle through, drop and catch again on same 

jump 

6 “Cork-screw” 

Repeat No. 5 three times 
Catch bars, curl through, let go first R. and 

then L. 

9 Forward jump for distance 

10 Side walk across, elbows R. angle, legs hori¬ 

zontal 

11 Forward walk across on one bar 

12 Back jump and rise above bar 

13 Grasp side with R. hand—hold R. wrist with 

L. hand—front jump 

14 Same, reverse hands 

15 Same, back jump 

16 Same, back jump, reverse hands 

17 Circle over side—front horizontal down 


170 


18 Kip on side—push with feet from opposite 

side 

19 Same as No. 8 inside grip 

20 Grasp rung with hands—swing feet up—turn 

—hook toes—face down 

21 Circle to top of ladder through rungs 

22 From top of ladder—come down head first 

through rungs 

MAT WORK AND PRIMARY TUMBLING 
No. 1 

1 Straight jump forward 

2 Side jump to right 

3 Same to left 

4 Backward j ump 

5 Forward jump and turn to right 

6 Same to left 

7 Forward jump and full turn to right 

8 Same to left 

9 Jump, touch toes with hands 

10 Jump, touch heels with hands 

11 “Frog jump,” feet outside of hands 

12 Same, feet between hands 

13 Walk forward on all fours—knees straight 

and elbows straight, hands close to feet 

14 Same backward 

15 Jump—reach arms high over head 

16 Jump—strike heels twice 

17 Jump—strike heels three times 


171 

Mat Work and Primary Tumbling 
No. 2 

1 Forward hop right foot 

2 Same with left 

3 Side hop with right foot 

4 Same with left 

5 Backward hop with right foot 

6 Same with left 

7 Right foot hop and y 2 turn to right—same to 

left 

8 Left foot hop and y 2 turn to left—same to 

right 

9 Right foot hop and full turn to right—same 

to left 

10 Left foot hop and full turn to left—same to 

right 

11 Walk sideways on all fours—knees straight, 

elbows straight, hands close to feet 

12 Same to left 

13 “Frog jump” with right foot 

14 Same with left 

15 Run on all fours 

16 Hop R. foot and step 

17 Hop L. foot and step 

18 Hop R. foot and step and jump 

T9 Hop L. foot and step and jump 

Mat Work and Primary Tumbling 

No. 3 

Frog jump backwards, feet outside of hands 


1 


172 


2 Same, feet between hands 

3 Frog jump forward with right hand and right 

foot 

4 Same with left 

5 Walk on all fours—“Crab crawl” 

6 “Lizard crawl” 

7 Jump—fall forward—back straight—catch 

with hands 

8 Stand on right foot—swing to sitting position 

—lay flat on back and up to stand again 
without the use of hands 

9 Same with left 

10 Lay flat on stomach, jump through hands 

11 Work in pairs—No. i grasps No. 2’s ankles, 

No. 2 walks on hands face down “Wheel¬ 
barrow” 

12 Same, face up 

13 Shoulder—relay race 

14 Crotch lift and walk off 

15 Hop, skip and a jump 

Mat Work and Primary Tumbling 
No. 4 

1 Roll over 

2 Back roll over 

3 Dive—for distance—for height 

4 Roll over—hold toes 

5 Roll over—hands back of heels 

6 Roll over—arms folded 

7 Roll over—turn and back roll over 


173 


8 Roll over and dive 

9 Roll over and front walk on all fours 

10 Roll over and forward fall—back straight 

11 Roll over and frog jump 

12 Roll over from one foot—arms horizontal— 

same with other 

13 Head stand 

14 Zig-zag jump 

15 Snap jump from hands to feet and from feet 

to hands, and so on 

16 Roll over—hands outside of ankles 

17 Roll over—hands between knees 

18 Handstand 

19 Roll over and handstand 

20 Handstand and roll down 

21 Handstand and roll over 

Mat Work and Primary Tumbling 
No. 5 

1 Cartwheel to right 

2 Same to left 

3 Jump to handstand and roll down 

4 Run, dive and twist 

5 Half somersault—light on shoulders and back 

6 Head spring 

7 Neck spring (snap up) 

8 Head spring and roll over 

9 Head spring and dive 

10 Head spring and feet and hand snap up 


174 


11 Head spring, dive, jump through hands and 

snap up 

12 Handspring 

13 Handspring, body straight 

14 Leaping handspring 

15 Front somersault 

16 “Round off” 

17 Back somersault 

18 “Round off” and back somersault 

19 Hand walk forward—second, backward 

Mat Work and Primary Tumbling 
No. 6 

1 Work in pairs: No. 1 stands on hands and 

spread legs, No. 2 grasps No. i’s heels— 
crotch at small of back—lift and walk off 

2 No. 1 lies on back, lifts feet and hands, No. 2 

does handspring over 

3 Same backwards 

4 No. 1 lies on back—arm to arm stand 

5 No. 1 lies on back, knees up—No. 2 does hand¬ 

spring from knees 

6 No. 1 lies on back and lifts legs, grasps No. 

2’s ankles—No. 2 grasps No. i’s ankles and 
front roll over 

7 Same backwards 

8 No. 1 bends knees—No. 2 steps one foot on 

No. i’s thigh and hooks other foot around 
neck—side horizontal balance 


175 


9 No. i locks leg round No. 2’s waist, bends 
backward—No. 2 comes forward on all 
fours—No. 1 grasps heels of No. 2 and 
straightens arms—-then “Elephant walk” 
forward 

10 Leg wrestling 

11 No. 1 rolls over, spreads legs, No. 2 dives over 

No. 1 

12 No. 1 lies on back, No. 2 stands in hands of 

No. 1—No. 2 jumps up and No. 1 pushes 
with arms to vertical 

13 No. 1 vaults over No. 2’s head from sitting 

or lying position 

14 Head balance 

15 Shoulder handspring 

Mat Work and Primary Tumbling 
No. 7 

1 Three hops R. foot 

2 Three hops L. foot 

3 Three long strides across 

4 Jump over object 

5 R. hop over object 

6 L. hop over object 

7 Hurdle over two objects 

8 Jump over two objects 

9 Hop over two objects R. foot 

10 Hop over two objects L. foot 

11 Hurdle over three objects 


.176 


12 Jump over three objects 

13 Hop over three objects R. foot 

14 Hop over three objects L. foot 

15 Hurry over ten times, quick succession 

FLYING RINGS 
No. 1 

1 Chin up 

2 Chin up and extend left arm 

3 Same and extend right arm 

4 Cut off right arm with right leg—same with 

swing 

5 Same with left 

6 Curl feet over head to floor 

7 Same and back to first position 

8 Back dislocate 

9 Front dislocate 

10 Swing and chin up on forward swing 

11 Same—chin up on backward swing 

12 Swing—pull knees to chest 

13 Swing—chin up—pull knees to chest 

14 Jump to arms rest 

15 Pull to arms rest 

Flying Rings 
No. 2 

1 Cut off right arm with both legs—same, catch 
ring again 
Same with left 


2 


177 


3 “Crab” 

4 Crotch horizontal 

5 Head and feet horizontal 

6 Same, face down 

7 Front roll both legs through rings 

8 Same with right leg 

9 Same with left leg 

10 Back cut off 

11 Cut off both hands with both legs 

12 Same, and catch rings 

13 Half arm kip 

14 Swing and center jump back dislocate 

15 Same, front dislocate 

16 Knees in rings—stand—horizontal on ropes 

Flying Rings 
No. 3 

1 Swing and pump 

2 Swing and pull up on forward swing (to arms 

rest) 

3 Same on back swing 

4 Swing and kip on forward swing 

5 Same on back swing 

6 Swing and front dislocate on forward swing 

7 Same on back swing 

8 Swing and back dislocate on forward swing 

9 Same on back swing 

10 Swing and cut off on forward swing 

11 Same on back swing 


178 

12 Swing and both legs cut off on forward swing 

13 Same on back swing 

14 Swing and both legs cut off on forward swing 

and catch rings 

15 Same on back swing 

16 Hang by toes 

17 Hang by toes—swing 

Flying Rings 
No. 4 

1 Swing and “crab” 

2 Swing and crotch horizontal 

3 Handstand 

4 Swing and handstand 

5 Hang in rings with right hand and left foot 

6 Same with opposite hand and foot 

7 Swing and front dislocate and both legs cut off 

8 Same, and catch rings after cut off 

9 Back kip 

10 Back kip to handstand 

11 Shoulder roll forward with hands 

12 Back kip and horizontal balance—face up 

13 Fly away on forward swing 

14 Back cut away on backward swing 

15 Maltese cross 






179 

PULLEY WEIGHT EXERCISES 

First series 

Position: Stand erect facing machine, arms 
straight, front horizontal, hands even with shoul¬ 
ders, pull handles: 

1 Down to toes 

2 By sides 

3 To vertical overhead 

4 Combine i and 2 

5 Combine 2 and 3 

6 Combine 1 and 3 

7 Biceps move—pull handles to shoulders 

8 Biceps move, combined with No. 1 

9 Biceps move, combined with No. 2 

10 Biceps move, combined with No. 3 

11 Side and loin move—pull handles* to R., both 

arms straight and parallel with floor, alter¬ 
nate to L. 

12 Side and loin move, combined with No. 1 

13 Side and loin move, combined with No. 2 

14 Side and loin move, combined with No. 3 

15 Deltoid move—pull handles to side horizontal 

16 Deltoid move, combined with No. 1 

17 Deltoid move, combined with No. 2 

18 Deltoid move, combined with No. 3 

19 Repeat No. 2 (prevents and corrects stooping 

shoulders) 

(Note: All chest weight exercises should 
terminate with No. 2, throwing shoulders 
well back and chest forward.) 


i80 

Second series 

Position: Back to machine, arms straight and 
well back without bending body, pull 
handles: 

1 By sides to front horizontal 

2 From side horizontal to front horizontal 

3 From vertical to front horizontal 

4 Combine i and 2 

5 Combine 2 and 3 

6 Combine 1 and 3 

7 R. arm vertical over head, L. arm down by 

side, pull R. down and L. up, R. and L. al¬ 
ternately changing positions (ropes close to 
arms) 

8 Triceps move—handles just above shoulders, 

elbows front, straighten arms (1st, with 
knuckles toward face; 2nd, knuckles away 
from face; 3rd, alternate) 

9 Triceps move combined with No. 1 

10 Triceps move combined with No. 2 

11 Triceps move combined with No. 3 

12 No. 1, with half squat 

13 No. 2, with half squat 

14 No. 3, with half squat 

15 No. 1, step R. foot forward, alternate L. 

16 No. 2, step R. foot forward, alternate L. 

17 No. 3, step R. foot forward, alternate L. 

18 No. 2, step R. foot to R. 

19 No. 2, step L. foot to L. 


181 


20 Alternate 18 and 19 

21 No. 2, from first series 

Third Series—Miscellaneous Combinations 

Position: Facing machine, pull handles: 

1 R. arm up, L. down, alternate 

2 Cross arms, alternating R. and L. over and 

under 

3 Curl handles to chest (elbows out) 

4 Pull handles to toes, step R. foot to R., alter¬ 

nate L. 

5 Pull handles by sides, step R. foot back, alter¬ 

nate L. 

6 Pull handles to vertical, step R. foot back, al¬ 

ternate L. 

7 Pull handles to arms side horizontal, step R. 

foot back, alternate L. 

8 Pull both handles to R. (straight arms), step 

R. foot R., alternate L. 

9 Pull both handles to R. diagonally toward floor, 

alternate L. 

10 Pull handles to toes with half squat 

11 Pull handles by sides with half squat 

12 Pull handles to vertical with half squat 

13 Pull handles to side horizontal with half squat 

14 Pull handles to R. side with half squat, alter¬ 

nate L. 

15 Pull handles to R. diagonally toward floor, 

with half squat, alternate L. 

16 No. 2, from first series 


182 

Fourth series 

Position: Stand erect, R. side to the machine, 
pull handle: 

1 To side (straight arm) 

2 In front of hips (straight arm) 

3 Back of hips (straight arm) 

4 To front horizontal (straight arm) 

5 To vertical over head (straight arm) 

6 To shoulder (by bending arm) 

7 To L. shoulder (across chest, by bending 

arm) 

8 To rear (arm parallel with floor) 

(Note: Make the various combinations with 
the above moves; for example, combine i 
and 3, 2 and 4, etc. Also combine the fore¬ 
going with steps to front, side, and back.) 
(Note: After executing the exercises with 
the R. hand, do the same with the L.) 

9 No. 2 from first series 

Fifth series 

Intercostal and trapezius—overhead pulleys 
Position: Stand erect under handles, grasp and 
pull 

1 To floor in front (bend back, straight arms) 

2 To floor on R. side (bend back, straight arms) 

3 To floor on L. side (bend back, straight arms) 

4 To sides, through side horizontal (body erect, 

arms straight) 


183 


5 To sides, through front horizontal (body erect, 

arms straight) 

6 To side horizontal (body erect, arms straight) 

7 To front horizontal (body erect, arms straight) 

8 To side horizontal (bending backward) 

9 Down in front of face, up straight arms 

10 R. arm down, then L., alternate 

11 To sides through front horizontal, up in front 

of face 

12 Same through side horizontal 

13 To toes through side horizontal (bending 

body) 

14 Same, bring handles up in front of face 

15 Reach and stretch 

(Note: These exercises should be practised 
free hand, if there are no chest machines.) 


184 

WANDS 

First series 

Position: Wand in front; counts, 1-2 

1 Bend forward 

2 Lift wand over head 

3 Lift wand to R. side—shoulder high 

4 Lift wand to L. side—shoulder high 

5 Lift wand in front—shoulder high 
bending arms 

6 Swing wand to R. side—even with hips 

7 Swing wand to L. side—even with hips 

8 Lift R. hand even with L. shoulder—bend R. 

arm 

9 Same L. 

10 Alternate 8 and 9 

Second series 

Combine the movements of the 1st series, count¬ 
ing 1-2-3-4. For example, combine 1 and 2: 

Bend forward—1—original position—2—lift 

arms over head—3—original position—4 

Third series 

Position: Wand over head; counts, 1-2 

1 Bend forward 

2 Bend to R. side (wand side R. foot) 

3 Bend to L. side (wand side L. foot) 

4 Alternate 2 and 3 


185 


5 Bend sideways to R.—bringing wand to ver¬ 

tical 

6 Bend side ways to L. bringing wand to ver¬ 

tical 

7 Alternate 5 and 6 

8 Twist wand R. to L.—L. to R.—arms straight 

over head 

9 Twist body R. and L.—arms straight, without 

moving arms—except movement natural to 
body 

10 Bend backward 

Fourth series 

Combine the movements of 1st series with step¬ 
ping (charging) to front, sides and rear, count¬ 
ing 1-2-3-4. 

For example: (a) Step R. foot front, bend for¬ 
ward. (b) Step to side (R. or L.), lift wand over 
head, (c) Step to rear. (R. or L.) Lift wand 
in front—shoulder high. 

Fifth Series 

Position: Wand in front counts, 1-2-3-4 

1 Point L. foot and L. hand to L. side—1— 

feet together, wand over head—2—point R. 
hand and R. foot to R.—3—position 4 

2 Same exercise, starting on R. side 

3 Cross R. arm and R. leg over L. 

4 Cross L. arm and L. leg over R. 

5 Charge R. arm and R. foot forward—gun 


186 


position (sweep from side to side) 

6 Same L. 

7 Charge R. foot to rear—dislocate—bringing 

wand to back 

8 Same L. 

9 Alternate 

10 Same as No. 7; let go L. hand, swing wand to 

front, at same time charge R. foot forward, 
lift wand over head, bring wand to position 
and feet together 

11 Charge R. foot about face to rear, gun posr 

tion, touch point to floor 

12 Same L. 

13 Same as No. 11, raise point to vertical 

14 Same L. 

15 Charge R. foot to L. (cross legs), cross arms, 

touch point to floor 

16 Same L. 

17 Same as No. 15, cross legs to rear 

18 Same L. 

19 Charge R. foot to rear, diagonally to L., at 

same time lifting arms to horizontal, about 
face, swinging wand to gun position 

20 Same L. 

21 Cross R. arm and R. leg to L., let point of 

wand and knee touch floor, about face, 
straighten up, let go L. hand, grasp wand 
again behind back, cross legs again, let go 
L. hand, about face to original position 


187 

22 Same L. 

23 Alternate 

Sixth Series 

Position: Wand in front, reverse grip, wrist- 
twist moves, charging front, sides and rear 


188 


Whoever you may be—of exalted or humble 
station—professional man or worker for a daily 
wage—woman or child—physical exercise will 
make you better and happier. 

Once you make the start, let nothing inter¬ 
fere with your practice. By reasonable exercise 
you may add many years to vigorous life. 

In the beginning, you will require ■‘grit,” de¬ 
termination, perseverance, and will-power. Your 
reward will be not only satisfaction but also 
delight. 

The interest on your physical investment will 
make you rich in health and strength. 


H 



3 3 

























































































































BY 

MARCELLUS T. HAYES, LL. B., 

ormtr Supervisor of Public Play$ro»» 
NEW YORK CITY 





































































4 m. •< X X. \\\ * 1 — H . '// *• 

„ * x ^ X '** * <OlY rU • 

,«> ,-, ^ '••‘’* & *'• 
d*®* *^ *P r° t* * 0 -> 

iN «, «?5 sS\\ty%* 0 +\*p o 

« r, ^ *• 

o ^ cr 
; ^ 

’°* 0 ' aV ^ ^ % *T^* . 0 ° 

^ c\ ,<V «**o, *\ V -s**, 




A ’Kr 

*> V- <?* * ^ 4 _r - 

o* 0 ° ^ *> 

<y sy 

AX ^ V s 

.41& ^ *v 


A>^ o 

* <vy O 

'4? ^ • 

. * 


1 ' » - *#L 


<& \ \WWW: > v, V 

4 ' y* - ^* <£“ * <5 ^ 4 A ^ <*» 

<0 c> 'o # *« A <. *7 

vV .«,«■'** ^ A* c 0 N 0 ♦ *<S> 

»#>* 4 V ' *>' {\l//^^> * '“' ,-K A * 

A 0 s - wfe^'' ^ K 

■^5 ° iP v*. 

r o '>^.' 0 - ^ . 

\ '•.;.> .1 

<* A* v ^ « v »!*«»&, % 4> „• 






* * ' A’ 'o . 7 * A 

•*b A « 0 

1'V* ^ , 0 *0W0b * ^ V ' 

<3 v 


<*> a' 

.°J^*% *+ cf yJJnl' 


++$ 







6*% 


^ 0° ' % *^’ v «^ r V* 

*■ <i* V * $Mvy//A * *A * - 

* A V ^ : ^E#^° £*ip< o '< 

* 4* ^ A ^ ° 


,♦ . V 


O » A 


l 9 6 


g- , Q * * - A 

* ^ r.° *1/^^ O A> • 


* *^j 




**. :>* a o V •*.*• ,. % 

>. *<y »’*fv ^ _v ^ 



<<T /< 


o $P '7^ ^ 




■^V * 

0 N 0 ’ aP <?*. 

.. ,0 A * °- <> 



ft * 14’ O * O p K a\ 

‘ 4 U .>.., •*• .4> c 

c° <v^’, o A . 

+a 0 « :£ k &\ • 

4 0^ >P V*^ 

♦■ -r o_ A V * 





0 M © 


V -♦ < -w- s G I 

0«a* <* •* ^ 'V** ^O jp * c ;. . '> c o v ^ 

'*■ ^ - 0 .°~ ^ -'A»V* ^ 0 < ;> 

^O. * ^ 

- A * 

** $ °o 1 

$> - • » 1 ” A ^ 

AV i m o A V N % ? V* % C\ 

(V e ^c» . . - % ^pf4/7f^. *• *T > 

A®’ ^ A » • < 

Vv *WqM* 

•v^v '^5^- 

AV aV ^\r;‘ *J^S§r»* v ^ A 

A ^ « A y % . ♦7 V T* av 'o. » , * A 

f.v \b *0 « A * A • • 4 Ap *£» A 

<Jl'* o * o _ <^> A • 1 ' • ■• o 

o % 

^o ^ .• 


c.^'V 





-^o 4 


4°* 


. ° A «* 

*fe & y- 

' jP^ ’* 

’ / V 

* A »*••• > 

\.'Vs e? 



\ • *^1ju *$' > ^ w A^L HWVCs^* ^ 

H " ^ A O 

..o” .o -••■>•' A °-i- *“’ , ° 

V/ %A :ij«|*- 

! ^P* ^ \w&mz 

w ... ^ ^.V 5 ' Ap' 

A v A M ^ ** A 0 * 

c * 
















1JB 

: A : Y 0 = cor G ; f||| 





0 U^y Ubu 41b tf 

































































































































































































































































